AO: COLOSSEUM
QiC: Mr. Miyagi
Date: 09/13/2023
Title: BDE MILE – IPC 2023 WEEK 2
Number of HIMs: 4
Bullwinkle, Patches, ShamWow
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Standing leg stretches
Pidgeon and preacher stretches
Runners lunge stretches
SSHs x20 IC
Tha Thang:
– 45min AMRAP
– 400-meter track with 100-meter increments clearly visible
The workout begins when the timer starts:
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
Repeat until time is called.
Total number of meters rounded down to the closest 100 when time is called.
COT:
Prayers for all the injured pax throughout our region.
Praise for Patches uncle recovering from open heart surgery
Last GrowRuck training opportunity this Saturday, 6/16
Of course the main event, GrowRuck October 6-8