All About the Benjamins – 2021-04-22

AO: The Rig
QiC: RedRyder
Pax Count: 7
Pax List: Buttercup, Gates, Gronkins, Kutcher, Martina, RedRyder, Smalls
FNG Count: 0
Downrange:

Warm up:

  • Mosey to basketball court
  • 15 SSH
  • 15 IW
  • 10 Don Quixote
  • 10 MERK
  • Shoulder circles (forward /back)
  • 15 SSH
  • Mosey back to parking lot – grab a $100 coupon

The Thang:

All about the Benjamins (OYO) (15 min)

(Lunge walk with coupon optional 💪)

  • 25 Curls for the Girls, 
  • 25 Walking Lunges, 
  • 25 Squats, 
  • 25 Walking Lunges back to your coupon, 

 

  • 25 Overhead Press
  • 25 Walking Lunges
  • 25 Mountain Climbers
  • 25 Walking Lunges back. 

Lather, rinse, repeat…

1 minute countdown… Waiting for the PAX… 

  • Stretch 20 sec
  • Al Gore 20 sec
  • Stretch 20 sec
  • Plank as you like it

Run the 1/2 block with ATMs at each corner (15 min)

  • Corner #1: 
    • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
    • 15 Alternating Shoulder Touches (IC4C)
  • Corner #2: 
    • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
    • 20 Tempo Merkins (down on the 1-2-3, up on 4), 
  • Corner #3: 
    • Burpee/Squat Ladders (1×1, 2×2, …) while waiting. 
    • 10 Merkins (IC4C)

6 MoM

  • 15 LBC (IC4C)
  • 15 American Hammer (aka Russian Twist) coupon optional (IC4C)
  • 15 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
  • 15 LBC (IC4C)
  • Stretch it out

CoT:

  • Prayers for RedRyder’s friend’s family as the dad/grand dad is nearing the end of his race.
  • Prayer for grace, strength and rest for Jumbo and his M as they raise a tribe of mighty 2.0’s

Naked Man Moleskin:

  • Thanks for all the encouragement on my VQ, boys. You all are truly a God-send to me.
  • Grace for today, bright hope for tomorrow, Great is His faithfulness…