AO: The Rig
QiC: Gates
Pax Count: 1
Pax List: Gates
FNG Count: 0
Downrange:
Conditions were mostly clear and cool and Christmas holidays are upon us as no Pax joined in on this morning’s beatdown. But the beatdown still went down (is it an IC if you’re solo?)!
Warm up:
30 IC SSH, 15 IC IW, 15 IC Don Quixotes, 10 IC 4count Merkins, 15 IC 4 count Mtn Climbers, Arm Circles, 30 IC SSH, Stretch, 2sets of 5 pull ups and 5 rows
The Thang:
Mosey around the block to Bill the Hill
Bill the Hill
- 5 rounds of fast run up to top with 25 LBCs and run down for 20 Bonnie Blairs
- Rounds 4 & 5 were Bernie Sanders (backwards run and the burn was felt)
Mosey to patio at Wood’s Chapel
Super 15 (was planned for Super 21 but time called at 15 rounds)
- 1 Derkin, 1 Dip, 1 Squat
- +1 each round up to 15
Mosey back to start
CoT:
It was a quick CoT with just YHC