AO: The Rig
QiC: Smalls
Pax Count: 9
Pax List: Buttercup, Chuckie, Credit, Gates, Happy Trees, Jumbo, Martina, RedRyder, Smalls
FNG Count: 0
Downrange:
Warm up:
IC except plank:
- SSH x20
- Mountain Climbers x 20
- Plank
- Imperial Walkers x15
- Standing Lunge x 10
The Thang:
Thang 1: 3 Man Grinder
2 Stations: (1) Hand Release Merkins, (2) Pull ups/supine rows
Two pax start at the stations, doing AMRAP of the designated exercise. The 3rd pax bearcrawls from station 1 to station 2. On arrival at station 2, the pax doing pull ups/rows switches with the bearcrawl pax and crawls back to the merkin station. They switch, and so on. We did this for a few rounds.
Thang 2: Bill the Hill
Mosey around the park and end up back at Bill Lucas drive on the west side of the park, which has a nice hill for repeats.
- Hill runs regular – 3x
- 20 leg raises at the top
- 20 reverse plank jacks at the bottom
- Feel the Bern – 2x
- 20 dead bugs top
- 20 Michael Phelps bottom
- Regular – 1x
- 20 LBCs top
- 20 supermans bottom
Mosey back to start
CoT:
Happy Trees asked for prayer, being 1 month out from his wedding, to grow in service and love.
RedRyder shared about a historical fiction book series by Michael Phillips that he has found edifying
Jumbo exhorted all to continue to choose vulnerability