AO: The Rig
QiC: RedRyder
Pax Count: 7
Pax List: Gronkins, Gump, Hand Me Down, Martina, Frizzle, RedRyder, Swag
FNG Count: 1
Downrange: FNG – Frizzle
Disclaimer
Warm a Rama (10 min)
- 20 SSH
- 15 High Knees
- 10 Don Quixote
- 10 Mountain Climbers
- 10 Tin Soldiers
- 10 Hip Cradles
The Thang
PTSD Therapy (in honor of all who genuinely suffer from PTSD) (15 min)
- at each corner while waiting
- Burpee/Squat Ladders (1×1, 2×2, …)
- Mosey to Ami’s Bass Pro Shop (corner of Ami St & Bass St)
- 15 Plank Jacks (IC)
- Mosey to Martin’s Bass Pro Shop (corner of Martin St & Bass St)
- 20 Toe Raises (IC)
- Mosey back to the Rig
- 20 Squats (OYO)
- Mosey to Wood’s Chapel BBQ (outdoor seating area)
- 20 Derkins (OYO)
Hickory Smoked Jump Squats, Dips, Step-ups, Inclined Merkins (OYO) (15 min)
15 ladder sets (1x1x15x15; 2x2x14x14;.. 15x15x1x1)
- Mustard sauce Jump Squats,
- Hush puppy dips
- Spicy step-ups (box jump for extra credit)
- Iced Inclined Merkins
- LRR (right,,, 🙂 )
- @Gronkins made it to the 14x14x2x2 round. Well smoked, @Gronkins.
6 MoM
- 20 Plank Jump-ins (IC2C)
- 20 LBC (IC4C)
- 20 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.
- 15 Plank Leg Raises (IC4C)
Bonus Round at the Rig (5 min Chaotically OYO)
- Pull-ups
- Bridges
- Squats
CoT:
- #Warning Track convergence this Saturday at 7:00 (no beatdown at #Terminus)
- Prayers for Noland (FNG/Miss Frizzle) + M + 2.0 – Wisdom, grace and peace for all as they raise this little mighty warrior.
- @RedRyder – Thankful; not mentioned in the CoT… please keep praying for consistent sleep
Naked Man Moleskin:
- Thoughts and prayers for those who truly suffer from PTSD: grace, peace, health and wholeness.
- Great having @Hand Me Down back, and welcome to our FNG, a.k.a., @Miss Frizzle