AO: f3kannon
Q: Big Tuna
PAX: Sir Topham Hatt, schnitzel, Squid, The Burgh
FNGs: None
COUNT: 5
Nice morning at the AO. Arrive – get cones set up, check level of pax pain level after yesterday’s stair climbing, lots of sore calves and lower halves., it’s 5:30 and we get started.

WARMUP: Short mosey over to the horse shoe corner for worm-up with squats, hillbillies, windmills, BDSN’s, air presses, arm circles, mericans, plank jacks, etc. (IC)

THE THANG: Based on IPC Week 0 – simple effective beatdown in a small footprint consisting of 5 rounds, 5 exercises and minimal running.
1: 10 burpees followed by shuttle run ( 5 / 10 / 15 / 20 yards)
2 : 10 burpees + 25 mericans followed by shuttle run ( 5 / 10 / 15 / 20 yards)
3 : 10 burpees + 25 mericans + 50 lunges followed by shuttle run ( 5 / 10 / 15 / 20 yards)
4: 10 burpees + 25 mericans + 50 lunges + 75 squats followed by shuttle run ( 5 / 10 / 15 / 20 yards)
5: 10 burpees + 25 mericans + 50 lunges + 75 squats + 100 WWII’s followed by shuttle run ( 5 / 10 / 15 / 20 yards)
Cool down walk back to the start and finished up with ~5 minutes of cool down and stretching.

COT: Thanks for coming out this morning – not an easy beatdown today and especially impressive work for those that doubled down after yesterday – no days off!

Prayers for our nation to come together, Kirk family/friends, and all pax that are sick, injured or not able to come out today. Always an honor to lead this group!