AO: The Rig
QiC: Tommy John
Pax Count: 9
Pax List: Buttercup, Chemical Bond, Gates, Gump, TBR, Tofu, Tommy John, Zero
FNG Count: 1
Downrange:
Warm up:
- Hillbillies
- Imperial Walkers
- Weed Pickers
- Walk the Dog
- Mountain Climbers
- Lunge and Reach
- Bent Knee Iron Cross
The Thang:
Intentional / focus on form / slow and controlled
- 3×20 Coupon Swings
- 3×10 Squat Jumps
- 3×20 Heavy Squats (3 down, 1 up)(load up with sand bag, multiple coupons, kettlebells, etc. to be as heavy as tolerable for the reps)
- 1×10 Heavy Squats with pulses (3 pulses at the bottom)
- Leg Ring of Fire (all PAX hold Al Gore, then go around the circle taking turns each doing 1 squat, then 2 squats, … to 5 reps – this was brutal
- 4×10 Wheelbarrow Merkins
- 3×20 Bent-over Rows (3 down 1 up)
- 3x 20 Curls
- Crazy 8s (8 reps of half curls from full extension to parallel with ground, 8 reps of half curls from parallel with ground to full contraction, 8 reps of full curls all the way down to all the way up)
- 2×20 Partner Leg Throwdowns
CoT:
- Work/rest balance from Zero
- Potential promotion from anonymous PAX
- Radical accountability/ownership, own my reaction, my response, my part in all situations
- 30 seconds-ish of silence to close
Naked Man Moleskin:
- FNG ==> Wheezy!!! Welcome Wheezy!
- Coffeeteria is the best
- Chemical Bond is a very very smart person