With a Q-less Rock City at 0530, the Knot’s Pax left to do their thing so YHC gave a disclaimer and took the reins. Started with a warmup on the field.
Mosey to Rock pile and grab a medium rock.
With this being anniversary of 9/11 we had a 9/11 themed beat down.
10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuff
10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuff
10 no cheat ‘mericans and 11 burpees
3 sets of 11 reps with a rock of stuff
Mosey to gym and find some bleachers.
9 steps up and down x 11 rounds
Lots of calf raises followed by some Mary.
COT remembering the attack 22 years ago.
SYITG
