Snakes and Ladders

9 of Wilderness Road’s finest arrived at the AO expecting a Q from Osmosis but YHC had grabbed the opportunity the night before. A perfect 65 degree morning was ideal for optimal sweat.

DISCLAIMER

PRAYER

COP

TTT – 10 IC

Imperial Walker – 15 IC

LBAC – 10 IC and then reverse 10 IC

Merkin – 10 IC

THE THANG

One of my single favorite features across all the F3 NETN AOs is the concrete band practice field at Wilderness Road. Mosey to the goal line and prepare to put in some work. 2 rounds with 3 moves per round at each 5 yard line in ladder fashion. Starting at the 5 years line do 1 rep, then on to the 10 yard line for 2 reps, and continue down the field ending at 20 reps. Then starting on the opposite goal line from the start, run a “snake” back to the start. Sprinting every other 5 yard line.

• Round 1 – Merkin / Lunge (single leg) / BBSU • Round 2 – Carolina Dry Dock / Squat / Mountain Climber (R+L=1)

Strong work from the PAX on quite a smoker of a workout.

Welcome to Turbo Willy who took some pretty strong mumblechatter like a champ throughout the workout.

CIRCLE OF TRUST

PRAYER