Began with 3fs, mission, and principles.
Warm up with SSH (cadence), windmills (cadence), arm circles (10 count)
Run on the ~1 mile track surrounding Rolf Park. At the beginning of the run, and throughout the beatdown, YHC read quotes from Q Source regarding the King. Very powerful stuff.
Ended run at first beatdown stop.
100 Yard Dash then 100 Shoulder presses, run back to start point. Recover OYO. 75 yard dash then 75 mountain climbers (2 is 1), run back to start point to plank/wait for six. 50 yard dash then 50 LBCs, run back to start point. Recover OYO. 25 yard dash then 15 (20) burpees, run back to start. 10 yard dash then 10 (15) burpees, run back to start point and plank/wait for six.
Mosey to field 2. The best laid plans… With only 5 out of 11 HC’s (as of Saturday morning) showing up, significant modifications were needed from plan. Settled on 2PAX running while other three did Merkins, then flutter kicks,
-21’s (all were on point)
-back to cones, 100yd dash then 10 Webb jacks. 25 yds to next cone, 10 Webb jacks. Repeato at each cone to 10, then did 10 burpees.
Mary: absolution (10), lbc’s (20), Outlaw (10 R/10 L), V-ups x 15
COT – Cor, nor, 6 (Flo)
Ended with BOM.