Oil Change
- When
- Friday, March 1, 2024
- AO
- Varsity
- Q
- Sprocket
- PAX
- 5 Sprocket, HarryCarry, Mainframe, Saw Dust, Shield
Slackblast:
Oil Change
DATE: 2024-03-01
AO: ao-varsity
Q: Sprocket
PAX: HarryCarry Shield Mainframe Saw Dust
FNGs: 0
COUNT: 5
WARMUP: SSH, Windmill, LSS
THE THANG: Bearcrawled from COT to the starting point.
The first workout was the Longest Mile:
• 10 Burpees
• 100 meter Run
• 10 Air Squats
• 100 meter Run
• 10 Push-Ups
• 100 meter Run
• 10 Sit-Ups
• 100 meter Run
Second Workout was a modified Nine Eagles using cinderblocks :
• 11 Merkins
• 11 Lunges (total)
• 11 Overhead Press
• 11 Overhead Squat
• 11 Swings
• 11 Flutter Kicks w/ Press (4 count)
• 11 Mountain Climbers (4 count)
• 11 V-Ups
• 11 Bent over Rows
Farmer carry cinder block 200 meters
Repeat list x6 ( got through 3-4 round before running out of time)
MARY: LBCs
ANNOUNCEMENTS: Newsletter, Community check presentation at the Print Shop this Sat and Convergence next Sat.
COT: Closed in prayer