AO: The Rig
QiC: Gronkins
Pax Count: 14
Pax List: Buttercup, Frizzle, Gates, Gronkins, Gump, Jackal Puff, Lord Licorice, Martina, Smalls, String Cheese, Tommy John, Vertigo, Zero
FNG Count: 0
Downrange:
Warm up:
- SSH, Don Quixote, Weed Pickers, Merkins, Mtn Climbers, Shoulder Taps, Stn Mtn Pushups, Strech
The Thang:
- Mosey to the BBQ joint
- 11’s – dips and Irkens
- Mosey to the top of Bill the Hill
- 1 set of 10 Merkins, 15 Mtn Climbers, 15 Shoulder Taps
- Mosey to the bottom of Bill the Hill
- 1 set of 10 Merkins, 15 Mtn Climbers, 15 Shoulder Taps
- Sprint up the hill
- Mosey back to BBQ joint
- 11’s – box jumps and squats
- Mosey back to the flag
- In cadence, 3 sets of:
- 15-20 overhead press w/ coupon
- 10 Thrusters
- 20-25 Swing-a-ling-a-ding-dongs (kettle bell swings)
- 20-30 Curls
- 15-20 Rows
- In cadence, 3 sets of:
CoT:
- Prayers for Vertigo’s wife (praise) that her health is getting better
- Prayers for Starla’s ACL partial tear to heal quickly