AO: ao_abduction
Q: Training Wheels
PAX: Disco, Go Blue, Bunsen, Legs, Flo, J Lo, Training Wheels, Slum Lord, HellaGood
FNGs: None
COUNT: 9
WARMUP: Mosey around the Silos with stops for high knees, butt kickers, inchworms with a push up, and side straddle hops

THE THANG: A lot of dudes…a lot of stations to our circuit.
Station 1 – Sled push
Station 2 – Battle rope
Station 3 – KB Swings
Station 3a – KB Row, High pull, Squat
(PAX choice)
Station 5 – DB Snatch
Station 6 – Medicine ball slams
Station 7 – Box jumps
Station 8 – Sandbag rows
Station 9 – Jump rope

The PAX pushing/pulling the sled (weighted with 60#, 30yds out and back) would dictate the time/length the other PAX would work on their station. Brief rest to move to the next station and then work until the new PAX’s pushing the sled was finished. And so on and so on…4 rounds took us approx 45 mins.

MARY: Broga…4 or 5 separate positions to stretch out and reset the body.

ANNOUNCEMENTS: November F3 “FauxRuck”, Book Club, Bondvember,

COT: Lift up for our brother PinPrick going through the toughest journey of his life, Patience, Grace, and acceptance for those around us going through all the health much that periodically gets us down, Thanks for the Brotherhood that is us that helps us/builds us into better men, husbands, dads, brothers, community leaders.