AO:

When: 07/18/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: ao_off-the-books
Q: Flo
PAX: Ricky Bobby, Flo
FNGs: None
COUNT: 2

WARMUP:
Took a lap around the Pitch
String rippers x 10 (IC)
Sun gods x 10 (IC)
God Suns x 10 (IC)

THE THANG:
The Vicious Coupon Cycle
Had four cones set up on the field. PAX started at home base with ruck and completed prescribed number of Squats for the round then picked up their coupon and moved to first base. At first base PAX completed OH Press, moved to second and completed Ruck Swings, moved to third completed Ruck Curls then returned to hole base. Upon returning to home base PAX would sprint to first, mosey to home, sprint to second, mosey home, sprint to third, mosey home and finally sprint all four bases to finish the round.

After finishing the round PAX would rinse and repeat with the one change being rep count changed as laid out below.

Round 1 = 40 reps for each exercise
Round 2 = 30 reps for each exercise
Round 3 = 20 reps for each exercise

MARY:
Plank 1:15 hold
American Hammer x 15(IC)

ANNOUNCEMENTS:
Delaware Dash 7/5
Book discussion 7/12 book-club for more info
Details on f3-forest-forge to drop any day now

COT:
Ricky Bobby shared about a friend who recently passed, we discussed importance of community.

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