AO: The Rig
QiC: Gates
Pax Count: 5
Pax List: Buttercup, Gates, TBR, Tofu, Tommy John
FNG Count: 0
Downrange:
Shake-weight Friday at The Rig. Jumbo called an audible and couldn’t be there to Q but he gave YHC the playbook for the beatdown.
Warm up:
SSH, IW, Don Quixote, Merkins, Arm Circles, Neck circles
The Thang:
Mosey around 1/2 block
Bear Complex WOD:
Five rounds for speed: complete 7 unbroken sets of this complex: 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press; brief rest between rounds with a push to make 5th round fastest (at least not slowest)
Ring of Merkins:
Pax in a circle/ring. 1st Pax does 1 Merkin while others plank and rotate Pax doing Merkin; continue rounds up to 10 Merkins
Sandbag Lunge Walk around parking lot island
Finish with Mary (Low Dolly, Box Cutters, LBC, and Wilson)
CoT:
Q Source announcement; Prayers for Sheats family; shared benefits and practice of Combat Breathing