We had a awesome warmup with the visiting Q for Gashouse ,Wire Nut . Then after the warmup we headed out for a 2 mile ruck with some stops on the way. At each stop we did 10 merkins, 10 squats, and 10 box cutters. We keep the packs on for most of the exercises. Finished up with the Plague and circle of trust
Author: Bondo
We had just a few minutes of warmups, then got right to work. We started with 30 sandbag slams then plank walked to the next station then 20 jump squats then duck walk to the next station there we did 10 wighted burpee’s with a row then bear crawl to the next station and there we got our blocks for more fun with 35 presses then murdered bunny’s to the next station there we had 40 curls then lung walked with the block to the last station where we did 40 tricep extensions then mosey back to the start and do it again. Run it as many times as you can for the time
We had a great day at the painlab. The men put in a lot of hard work today. Thanks for the opportunity to be the Q maybe we can do it again.