AO: Shakeweight
QiC: Gates
Pax Count: 3
Pax List: Buttercup, Chemical Bond, Gates
FNG Count: 0
Downrange:
Warm up:
Q? Who? No Q? Then joint Q w/3 Pax splitting duties
SSH, Weed Pickers, Don Quixotes, Stretch runners, left over right, downward dog), Merkins, Arm Circles, Bear Hugs, Overhead Clap, Buttercup Back Stretch
The Thang:
Thang 1
- Set 1: 10 reps sandbag dead lifts, 10 sandbag squats, 5 burpee jump over
- Set 2: 10 reps sandbag high pulls w/ 10 jungle boy squats, 5 burpee jump over
- Set 3: 10 reps sandbag hang cleans w/10 lunges each leg, 5 burpee jump over
- Set 4: 10 reps sandbag push press w/ 10 bonnie blairs each leg, 5 burpee jump over
- Set 5: Put it all together to perform 10 reps of sandbag power clean w/ push press, 10 burpee jump over
Thang 2
3 rounds: 1 Pax Clean to Sand bag throw for 20 yards and run back w/sandbag while 2 Pax alternate exercises
- Round 1 – Weighted Squats
- Round 2 – Merkin toe touch
- Round 3 – Shoulder Taps
Thang 3
1 Pax runs 100 yd loop while other Pax do following exercise: Dips & Irkins
Thang 4
- Chest press to failure
- Curls to failure
MARY: Dying Cockroaches
CoT:
Practice being present and an attitude of contentment (thank you chemicalbond for sharing a parable on this). Prayers of gratitude and contentment were offered