AO: The Rig
QiC: Gates
Pax Count: 2
Pax List: Frizzle, Gates
FNG Count: 0
Downrange:
Warm up:
SSH, Imperial Walkers, Don Quixote’s, Merkins, Arm Circles, Stretch
Mosey down hill to One Way sign and then back to start
The Thang:
It was a beatdown for 2 this morning for YHC and Frizzle. It felt like a 2nd shakeweight of the week after Thursday’s Rig Coupon heavy brought to us by Frizzle. But no worries, this followup wasn’t as ab heavy but was still a burner to get the heart rate up and stay up.
Thang 1:
5 rounds, 5 movements each round , 10 reps each movement wait on PAX to start each round
- Merkins
- Squats coupon/sandbag
- Burpee Jump over coupon
- Coupon/sandbag rows
- Overhead Press coupon/sandbag
Did another mosey down hill and back with a quick ab break of flutter kicks and box cutters prior to our 2nd segment
Thang 2:
3 Rounds for Time
- 40 Walking Lunges with Coupon/Sandbag
- 30 Thrusters
- 20 coupon/sandbag swings
CoT:
Prayers for health for PAX and families and new year to move out to lead and serve in love