SLOW BURN · FRI SEP 11

Never Forget

When: Friday, September 11
AO: Slow Burn
Q: Fishstix
PAX: 8 Fishstix, Barry Manilow, Flounder, Mainframe, Old Bay, Peach Stand, Short Sale, Snooker

Driving to the AO this morning, I saw Italian Job running done 160 carrying a shovel flag to ao-the-forge . Great reminder for the community to never forget 9/11. If you have ever carried a shovel flag for an extended period of time, you know this was not an easy task.
The workout began with the typical warmup exercises then a quick mosey to the far parking lot. We partnered up and began a AB Dora 100 V-ups, 200 flutters, and 300 LBCs.
Next, we did a few versions of the cocaine bear, merkins and CCDs. A version with lunges and squats.
I few minutes left to mosey back to COT and a few more Ab exercises