AO: The Rig
QiC: Frizzle
Pax Count: 3
Pax List: Buttercup, Frizzle, Papa Bear
FNG Count: 0
Downrange:
Warm up:
20 IC SSH, high knees, mountain climbers
10 IC don quioxte, imperial walkers
The Thang:
Dora workout
404 = 40 x 4: exercise at rig, partner runs to tennis court and back.
40x merkins, burpees, plank jacks, squats
770 = 7 x 70: mosey to track, exercise at 50m (light pole), partner run to 100m line and back.
70x LBCs, 2 count flutter kicks, Bonnie Blairs, 2 count X factors, Stone Mountain push-ups, clamshells, reverse crunches (gas pumps?)
Mosey back to rig
678 = 6 pull-ups, 7 derkins, 8 ierkins
1 round of abs: low dolly, dying cockroach, 60 second plank
CoT:
prayers for health, fellowship
Naked Man Moleskin: