Bag of Bad Decisions
- When
- Wednesday, May 13
- AO
- Kitchen Sink
- Q
- Sofrito
- PAX
- 10 +1 FNG Sofrito, BONES, Brawny - The Fort, Fishstix, Gary Fike, Mainframe, Mark Nestel, Peta, TINSEL TheFort
Disclaimer Provided & 5 Core Principles shared thanks to BONES for keeping us honest :
- FREE OF CHARGE
- OPEN TO ALL MEN
- HELD OUTDOORS RAIN OR SHINE
- PEER LED ROTATION
- END IN CIRCLE OF TRUST
WARMUP:
In cadence and 10 Reps Each:
Moroccan Night Clubs
Windmills
Cherry :cherries: Pickers
Imperial Walkers
Hillbilly Walkers
THE THANG:
Part 1 DORA Work - 1 Partner Carries Bag the other does the work! Switch and repeat until your reach the total reps
100 Sandbags Squats
75 Shoulder Presses
50 Bent over Rows
Everyone takes a big lap around the lot !
DORA Work Part 2
5 Burpees over bag
10 Dead lifts
15 Mountain Climbers each leg
2 Rounds
Part 3 All Together
Four types of Carry - Go to last column and back. Switch form and repeat for 4 Rounds
- Bear Hug
- Shoulder Carry
- Front Rack
- Farmer Carry
Part 4 All Together
- 10 Cleans
- 10 Over head presses
- 10 lunges or squats
- 10 bent over rows
- Back to COT
MARY:
Introduced FNG to Mary
- Boat :speedboat: vs canoe :canoe:
- Hello Dolly
- Dying Roach
- LBCs
ANNOUNCEMENTS:
CSAUP , Cannoli Run, trash pickup and newsletter
COT: Always stays in COT