AO: The Rig
QiC: Gates
Pax Count: 3
Pax List: Gates, RedRyder, Vertigo
FNG Count: 0
Downrange:
It was a hot Monday at The Rig. 75 degrees at start time. A few PAX mentioned that they were ready to start off the work week with some community (and YHC was ready for that too) so we served up some community building during the beatdown to carry the burden – read on to see what we did.
Warm up:
SSH, Weed Pickers, Don Quixote, Merkins, Plank, Low Slow Squats, Imperial Walkers, Arm Circles, Stretch
The Thang:
Mosey around the block and while on the mosey intentionally share a recent Highs (what are you excited about? What’s been good?, etc.) with the PAX.
Back at the Parking Lot head over to the rig for a 20/20
- 20 Pull-ups and 20 Merkins (PAX could space out and mix up pull-ups and merkins as desired)
Mosey with Sandbag across Georgia Ave to Wall
- 3 rounds of People’s Chair on the Wall with all PAX holding while 1 PAX did a 10 count while holding sand bag in rifle carry position (1 round was a rotation through all PAX counting/holding sand bag)
Mosey with sand bag over to Wood’s Chapel BBQ
- Descending ladder of the circuit below:
* Burpees
* Air Squats
* Wall jumps
* Leg Raises- PAX performed 10 reps of each exercise but alternated which PAX had to carry the burden (the sand bag) for each round. Hold Al Gore for six and then repeat again with 9, 8, 7,…1 (alternating PAX with sand bag each round)
Mosey back to Parking Lot with Rifle Carry of sand bag while sharing a recent Low with the PAX (What has been a challenge? Where do you feel stuck? etc.). Finished sharing our Lows while doing a set of Planks and Boat/Canoe
CoT:
We incorporated the leadership lesson of carrying each other’s burdens through our alternating exercises with or without the sand bag and through being brothers for each other by sharing Highs/Lows. Wrapped up our CoT with prayers for each other (loving our families well, making good choices, provision, etc.).