• When: 03/10/16
  • QIC: Freight
  • PAX: Garfield, Medicine Woman, Brownstreak, Shingle, Noodle, Gumby, Roady(FNG)

7 PAX and 1 FNG posted at Folsom this morning for a leason in time and counting!

Warm-up

SSH x 20 IC

Hillbillies x 10 IC

Merkins x 10 IC

Mosey to the shed

Thang

HIIT Training on the clock. 45 seconds of the rep and 20 seconds of rest but we counted IC just for practice.

Merkins, Flutter Kicks, Squats then run through the parking lot. x 3

Tri Dips, Freddy Mercury, Step Ups then run through the parking lot. x 2

Ski Burps, LBFC, Calf Raise then run through the parking lot. x 1

Mosey back to the parking lot

COT

Announcements-Backwoods Brawl, Mud Run, Burpee thon, Community Run

Welcome FNG-Roady! Great to have you out. Keep the EH up Folsom!

This will be my last regular workout with the guys at Folsom. During the workout time I will be in the solitary confinement of my office. But no fear I will be back to deliver some pain. Keep up the good work!