The Ladder

12 for the Fartlek this am.  Also 3 for the  Ruck.  Was cool that they joined us for the Warm/Cool-O-Rama

Warm-O-Rama

SSH x25

Sun gods (front/back) x10

Windmills x10

Leg Stretches

Thang – The Ladder

Wind Sprint in staff parking then Diamond Merkin x10 and American Hammer x10

Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10 and Dolly x10

Big parking lot loop out to Country Club Rd and back, Wide Merkin/Low Slow Flutter for 6, Wide Merkin x10 and Low Slow Flutter x10

Garber Ministry Center parking lot loop and back , Merkin/LBCs for 6, Merkin x10 and LBC x10, Merkin x10 and LBC x10

Big parking lot loop out to Country Club Rd and back, Wide Merkin/Low Slow Flutter for 6, Wide Merkin x10 and Low Slow Flutter x10

Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10 and Dolly x10

Wind Sprint in staff parking then Diamond Merkin x10 and American Hammer x10

Wind Sprint in staff parking then Ranger Merkin x10 and Dolly x10

Wind Sprint in staff parking then Wide Merkin x10 and Low Slow Flutter x10

Wind Sprint in staff parking then Merkin x10 and LBC x 25

Cool-O-Rama

Leg stretches

Windmills x10

Sun gods (front/back) x10

COT/BOM

Closed in Prayer

Well done men!  Thanks for the opportunity to Q

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