AO: The Rig
QiC: Swag
Pax Count: 10
Pax List: Buttercup, Chuckie, Frizzle, Gates, Happy Trees, Jumbo, Kutcher, RedRyder, Smalls, Swag
FNG Count: 0
Downrange:
Warm up:
SSH IC x15
high knees IC x15
Merkins IC x10
Stone-Mtn Merkin x10
Weed Pickers IC x10
The Thang:
Work @Bill Hill
10 jump tuck: run up hill and back
10 burpees: up hill and back
10 burpee jump tuck: up hill and back
10 hand release merkins: up hill and back
NO-WORK @ track
run 1.5 min: mosey back together
run 1.5 min: bear crawl back together
run 1.5 min: crawl bear together
run 1.5 min: crab walk together
The RIG:
pull-up to exhaustion or WWII sit up or merkins until everyone had chance for pull-ups
Finished with 10 merkins
CoT:
Prayers for Chuckie’s grandparent moving into new home
Thankful for buttercups neck lump prognosis
prayers for RedRyder’s family health
Naked Man Moleskin:
Work required to change energy to go up bill hill : reminder that changing habits requires work
No work required to move on a flat track but not easy : reminder that continuing good habits is hard