AO: The Rig
QiC: RedRyder
Pax Count: 3
Pax List: Buttercup, Gates, RedRyder
FNG Count: 0
Downrange:

Warm a Rama (10 min)

• Mosey to basketball court
• 20 SSH
• 10 Don Quixote
• 15 IW
• 10 MERK
• Shoulder circles (forward /back)
• 15 SSH
• Mosey back to the flag

The Thang

Run the ½ block with ATMs at each corner (10 min)

• • Corner #1: 
    • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 

• 15 Alternating Shoulder Touches (4-count), 

• Corner #2: 
  • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
  • 15 Tempo Merkins (down on the 1-2-3, up on 4), 
• Corner #3: 
  • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
  • 15 fast Merkins. 

Drill for Oil (10 min)

EMOM

• Incline hip raise
• Chin Ups/coupon rows/Alpos
• 20 squats /15 Merc / 10 LBC (repeat)

Run the ½ block with DTWs at each corner (10 min)

• Corner #1: Deposit
  • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
  • 15 Dip (4-count)

• Corner #2: Transfer
  • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
  • 10 Tempo Merkins (down on the 1-2-3, up on 4), 
• Corner #3: Withdrawal
  • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
  • 10 fast (Wishful) Merkins. 

6 MoM

• 20 LBC (IC4C)
• 15 American Hammer (aka Russian Twist) coupon optional
• 10 Flutter Kick (IC4C)
• 5 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
• LRR

CoT

• Celebrating @Gates’ daughter’s graduation; praying for grace while hosting many from out of town
• Wisdom, grace and favor for @Buttercup as he navigates some challenges
• YHC – Giving thanks for “upward trajectory”

The Naked Moleskin

• “Grace for today… hope for tomorrow”