June 28th, 2019 By Murdock

Seven men got up today and journeyed into the unknown. A brief disclaimer was given then off to Warmarama.

SSH, Cotton Pickers, Imperial Storm Troopers

Mozy

HIIT – 30 seconds all out with 30 seconds rest:

High knee in place

Jumping Knee slaps

Mountain climbers

Lunge jumps

Burpees

Two rounds. Mozy. 

Hill sprints:

Sprint up big hill behind school – all out. Walk down.

10 times

Track sprints:

Sprint ¼ track. 20 Low Flutters. Walk ¼ track.

Sprint ¼ track. 20 Mason Twists. Walk ¼ track.

Repeat 4 rounds. 

Indian run to Mary.

30 low flutters. 20 pretzel crutches. Leg and neck stretching.

It was an honor to lead my first speed workout this morning. Thank you to those packs who participated. Thank you to God for such a beautiful day. Sorry to the ants that I stepped on during the COT.

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