First Academy BD of 2024 and we're slinging cinders
Warm-O-Rama:
Nope
The Thang:
Started with a run around the school property then picked up our cinders and headed out to the track.
25 OH press
25 Rows
25 Curls
Murder bunny out 15 yards
5 Yurpees
Rifle carry back
Run 1/4 mile
25 Cruchy frogs
25 Cinder squats
25 Sit-ups
Murder bunny out 15 yards
5 Yurpees
Rifle carry back
Stadium run - 4 up, 4 down
Repeat for 3 rounds
Head back to the stadium and partner up. Partner 1 hangs from the support beam as long as possible while partner 2 curls. Switch. Repeat with chest press. Return the cinders and gather around the flag for Mary until time.
COT:
Welcome to FNG Joker.
Praise for the return of Addie safely.
