Grips – 2023-07-06

AO: The Rig
QiC: Aquafaba
Pax Count: 7
Pax List: Aquafaba, Buttercup, Gates, Gofor, Martina, Olive Oil, Vertigo
FNG Count: 0
Downrange:

Warm-up:

Below-average muggy morning. A great way to get into the swing of things after the fourth.

Classic dynamic stretching with arm circles

The Thang:

  1. 7 burpees per minute for 10 minutes (do ten if you are elite level)
  2. Partner-up: one hangs on monkey bars while the other does 20 push-ups- 6 sets
  3. 35-second group monkey bar hang
  4. Run one mile
  5. Ab circuit – 25 of each – Vups, Ankle taps, bicycle w/ a pause, heels to heaven, leg lifts, superman’s
  6. two 45 second hangs on the monkey bars
  7. 2 minutes of high plank

CoT:

vertigo on community

Naked Man Moleskin:

Gates brought some electrolytes and coffee to help refuel the crew