AO: Warning Track
QiC: Biscuit
Pax Count: 17
Pax List: Barbara, Biscuit, Boo, Cotter Pin, Dow, Flatbed, Joystick, Mr. Hankey, Neon, Potato Head, Roundup, Smokey, Spooner, Sunshine, Tadpole, Tommy Boy
FNG Count: 0
Downrange: Mr. Beast
Warm up:
SSH, Tin Soldiers, Don Quixotes, Weed Pickers, Hillbillies, Arm Circles, Michael Phelps
The Thang:
11 Minute EMOM:
10 Merkins, 10 Dips, 20 SSH, Rest until timer
Total: 110 Merkins, 110 Dips, 220 SSH
2 Laps Around the Island (300m-ish run)
10 Minute EMOM:
10 Coupon Rows, 10 Coupon Curls, 20 Bonnie Blairs (easy count/10 per leg)
Total: 10 Coupon Rows, 100 Coupon Curls, 200 Bonnie Blairs
1 Lap Around the Island (150m-ish run)
Squat & Pass It (About 8 minutes):
Line up (2 lines): 75-80lb sandbag on shoulders of PAX 1
PAX 1 does 3 squats, passes to next PAX and retreats to back of the line
Next PAX repeats
Repeat until time.
CoT:
Spooner: Prayers for fortitude in carrying on in ministry despite sometimes feeling worn down
Maui: Prayers for rescue & relief efforts and those impacted by the fires
Naked Man Moleskin:
Confucius say: Final rounds of EMOM harder than first rounds of EMOM
Smokey is a massive YouTube fan and probably watches Mr. Beast on a regular basis. Maybe.