AO: The Pulpit
QiC: MARTA
Pax Count: 12
Pax List: Blunt, Credit, Croissant, Deputy, Ginger Bear, Jack Rabbit, Junk Bond, MARTA, Matlock, Trust Fund, Wilson
FNG Count: 0
Downrange: Polo (not downrange)
Warm up:
20 SSH, 10 Imp. Walkers, 10 Don Q, 10 Weed Pickers, 10 Merkins, Plank Variations, 15 SSH
The Thang:
20 Chin-Ups, squats & merkins while you wait
Each PAX grab a coupon & two bricks, take them to the uncovered ramp at top of parking deck
At bottom, 20 coupon curls together; run with bricks to top of ramp for sets of 20 curls with bricks, 20 right arm only, 20 left arm only, 20 alternating (all while keeping arms elevated at 90 degree angle); mosey back to bottom
Repeat x2 with mode of travel being warrior lunge with bricks overhead halfway up ramp, then sprint; followed by run again
Carry bricks & coupons just over to the other side of the ramp, facing into the deck
At this side, together: 15 overhead tricep extensions with bricks & 15 side/backward tricep extensions; farmer carry coupon down to where covered portion of parking deck begins & lay on your back for 15 skull crushers with coupon, farmer carry back with opposite hand
Repeat x2 with mode of travel being lunge walk with coupon down, rifle carry back; followed by farmer carries again
Return bricks & coupons & mosey back to start
CoT:
Prayers for the Jenkins & Cagle families