AO: The Rig
QiC: Gronkins
Pax Count: 6
Pax List: Buttercup, Gates, Gronkins, Gump, Smalls, Swag
FNG Count: 0
Downrange:
Warm up:
- 16 SSH
- 16 IW
- 10 Don Quixote
- 10 MERK
- Shoulder circles (forward /back)
- 16 SSH
- Mosey to Wood’s Chapel BBQ (outdoor seating area)
The Thang:
Sweet 16’s Dipsy Derkin Squat Step-ups (OYO)
16 ladder sets (1x1x1x1; 2x2x2x2;.. 16x16x16x16)
- Chocolate dips
- Soft Serve Squats,
- Dunkin Derkins
- Sprinkle step-ups (box jump for extra credit)
Waiting for the PAX…
- Stretch 25 sec
- Al Gore 50 sec
- Stretch 25 sec
- Plank as you like it
Run the ½ block with ATMs at each corner
- Corner #1:
- Burpee/Squat Ladders (1×1, 2×2, …) while waiting.
- 16 Alternating Shoulder Touches (4-count),
- Corner #2:
- Burpee/Squat Ladders (1×1, 2×2, …) while waiting.
- 16 Tempo Merkins (down on the 1-2-3, up on 4),
- Corner #3:
- Burpee/Squat Ladders (1×1, 2×2, …) while waiting.
- 16 fast Merkins.
6 MoM
- 16 LBC (IC4C)
- 16 American Hammer (aka Russian Twist) coupon optional
- 16 Flutter Kick (IC4C)
- 10 Gas Pumps (IC4C)
- Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position. Sit next to @Mungo in the Lake Murray region when he does these and you’ll know where the name comes from.
- Plank 60 sec
CoT:
Prayers for @RedRyder on his travels to Charlotte. Thoughts and prayers for PAX that weren’t able to make it. Prayers for @Happy Trees & his upcoming wedding. Prayers for @Martina and @Jumbo that they don’t have too much fun at the beach.
Naked Man Moleskin:
Q brought to you by @Redryder, and excellent ghostwriter!