AO: The Rig
QiC: Gates
Pax Count: 8
Pax List: Frizzle, Gates, Gronkins, Happy Trees, Joe Camel, Martina, Tofu, Vertigo
FNG Count: 0
Downrange:
Warm up:
SSH, IW, Don Quixotes, Weed Pickers, Merkins, Plank, Arm Circles, Neck Circles, Stretch
The Thang:
Mosey over to Wood Chapel Picnic
3 Rounds
- 15 Wall Jumps
- 15 Dips
- 15 Derkins
Mosey around the block to Bill the Hill (mosey down to bottom)
Round 1: Bernie UP
Bernie (backwards run) up the hill
– 20 standing lunges at top
– Jog down
– 20 X factors at bottom
Round 2: Bear Crawl UP
Bear crawl up the hill (to Reed St.)
– 20 Squats at Reed St.
– Jog down
– 20 flutter kicks at bottom
Mosey back to start to round out the full body workout with a 4 set AMRAP
4 Sets AMRAP
Min 1 – Reverse Lunges
Min 2 – V-up s
Min 3 – SMP ’s
Min 4 – Rest
(round 3 had 10 seconds rest to make sure we finished in time and before the storm)
CoT:
Prayers for Lord Licorice and Shiba; provision for YHC
Naked Man Moleskin:
Shake Weight Shirts….like Christmas in July