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Better Late than Never…

QIC: Kodak
Date: 09/20/2018
PAX: Catwalk (FNG – Josh Eustice), Blackhat (FNG – Jared Wilson)
AO: Hill-City

Conditions

Cool September morning

Work-Out Goal

Primary: Sustained heart rate >120 BPM for ~1 hour.
Secondary: Workout designed to allow participants at any cardio level to push themselves 100% while still being able to continue through all exercises.
Tertiary: Push yourself through being uncomfortable

The Disclaimer

I am Kodak and will be on Q today. I am not a professional. You are here at your own free will. If you get hurt we will get you help. I will try to motivate you under the understanding that you draw the line at your own limitations. We will not leave anyone behind.

WARM UP

20 SSH IC
20 Flutter Kicks IC
20 Air Squats OYO
10 Merkins (4-count) IC
20 Over head Arm press IC
25 Meter High knees, low knees, karaokies

The Thang

1/4 Mile mosey to west side of bridge
1/8 mile sprints across bridge w/ leg workouts between sprints
Circle up on east side of bridge; Circuit as follows
Merkins
SSH
Flutter kicks
1/8 mile sprints and buddy carries back to west side of bridge
Cool down jog to Rhino
 
END WORKOUT
 

COT

You don’t have to be the best to be a professional. Being a professional is much more than winning. Be kind, help people who are just starting out, and have the patience of Ghandi.

News

None.