AO: The Rig
QiC: Gates
Pax Count: 3
Pax List: Buttercup, Gates, RedRyder
FNG Count: 0
Downrange:
Warm up:
20 IC SSH
10 IC Don Quixote
10 IC Weed Pickers
10 IC Prisoner Squat
mosey around tennis courts and down to playground and back to parking lot
The Thang:
Set of pull-ups (60-70% max), 30 squats, another set of pull-ups (60-70% max)
Run to playground down steps by tennis court
20 merkins at playground, run up hill to parking lot, bearcrawl across lot to rig, 10 burpees
Repeat, reducing burpees by one each time.
Finished after 6 burpees set.
A few minutes of Mary with knee taps from plank position, Peter Parker’s and J-Lo’s
CoT:
Prays of Thanksgiving for Happy Trees wedding, for a good report of physical fitness progress for RedRyder, prayers for Gronkins and for Buttercup