AO: The Rig
QiC: Gronkins
Pax Count: 7
Pax List: Buttercup, Frizzle, Gates, Gronkins, Jumbo, Swag, Vertigo
FNG Count: 0
Downrange:
Warm up:
- SSH, Don Quixote, Imperial Walkers, Hill Billies, Plank Rotation w/ 5 tenets of F3, Stretch
The Thang:
- Mosey to the tennis courts
- Arm Ripper Relay
- Merkins (FORM!!!)
- 5 Merkins
- Jog to back line –> 10 Merkins
- Jog back –> 5 merkins
- –> 15, 20, 15, 10
- Stone Mountain
- 5 stn mtn
- Jog to back line –> 5 stn mtn
- Jog back –> 5 stn mtn
- –> 10, 15, 10, 5
- Burpees
- 2 burpees
- Jog to back line –> 5 burpees
- Jog back –> 2 burpees
- –> 10, 15, 10, 5
- Merkins (FORM!!!)
- Dead Leg DORA
- 100 Squats –> lunge walk
- 100 Monkey Humpers –> lunge walk
- 100 Romanian Dead Lifts –> lunge walk
- Arm Ripper Relay
CoT:
Praise for the Vertigo Family’s new Subaru! Praise for health and wellness for the Henley’s & Buttercup. Reminder to lean into relationships during difficult times — don’t pull away.