Bushwood (Ottawa Park Golf Course)

1. 

   Anonymous says:

   July 25, 2021 at 9:56 pm

   Maximum Overdrive
   QIC Simmons
   PAX: Trinity, Brute, T- rex, Splinter, Home Slice, Sipe, Nails, Mayor, Johnny, Party On
   Warm up: Carry 20 lb ruck over head to amphitheater.
   The Thang:
   Pax partnered up and whilst one partner did an exercise the other partner ran the stairs.
   This is the list of exercises all performed with the 20 lb ruck sack
   Front Squat
   Lt. Dan
   Mike Tyson
   Out and up with the ruck air press
   Kettle Bell
   wind shield wiper
   Wall sit

   We made our way thru the list once and on the second time through we finished with Lt Dans.
   There was the option of sharing a cigarette after this round as Sipe and I found a pack of Marlboro….. All pax passed on it.

   Next we exited the Theater dropped our Rucks at the Flag and proceeded to the playground
   With your partner One pax member Broad Jumped 12 yards out and back while the other did decline Merkins from the swing for 2 sets
   Then ran our way to the picnic tables and we did a new exercise called the RickShaw.
   One pax member does a dip while the other pax members partner holds his legs and does a squat for 2 sets of 20 in cadence.
   Moised back to the flag
   COR
   Our 6 was Splinter who was happy to be back with F3 after nursing an injury.
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   Honored to lead this morning

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