AO: Shadow
QiC: Rambo
Pax Count: 14
Pax List: Bailout, Big Apple, Curveball, Dubya, DYN-O-MITE!, Magic Mike, Manhole, Olaf, Rambo, Saltlick, Snake Oil, Suds, Wreck-It Ralph
FNG Count: 0
Downrange: Ribs (Knoxville)
YHC had almost been sidelined and messaged Snake Oil and Green Bean at 5am that I needed a last minute sub. Snake Oil said he had my back. I managed to show up and get through the workout knowing I had support if needed.
Warm up: 10 merkins OYO. then 10 side straddle hop IC, 10 imperial walkers IC, 10 cotton pickers (sorry not PC) IC, 10 Floyd Maywethers IC, and 10 Mountain climbers IC. Rinse and repeat.
The Thang: Mosey out of the parking lot and loop onto Womack then Vermack and back to the front of the Gym.
Run the box (the main parking lot) 4 times. Corner 1 do 5 Burpees, Corner 2 do 10 Merkins, Corner 3 do 15 Prisoner squats, Corner 4 do 20 LBC’s
10 single count merkins OYO.
Mosey down to the track and then half way around to the far goal line on the football field.
Suicides/escallations. Goal line out to 10yd then back, out to 20yd then back… 10yd,20yd,30,40,50, far 40, far 30, far 20, far 30, far 40, 50, 40, 30, 20yd, 10dy and back to the goal line. At each “10” do 8 single count merkins. (total of 120) At the goal line each time do 8 plank jacks
Prisoner squats for the Six.
8 more merkins OYO.
Mosey up to the picnic tables. The Dip 12 rep IC. The Dip 11 rep IC, The Dip 10 rep IC.
Mosey back to the Start. 12 merkins OYO. ( made 200 merkins total)
CoT: Prays for brothers doing a Mudder on Saturday. Prayers for a parent/father. Birthday wishes for Manhole – Fifty y Tres??
Headed to Panera for Q Source.