AO: The Rig
QiC: Tommy John
Pax Count: 10
Pax List: Buttercup, Frizzle, Gronkins, Olive Oil, Spacelaw, String Cheese, Swag, TBR, Tofu, Tommy John
FNG Count: 0
Downrange:
Warm up:
- Imperial Walkers
- Hillbillies
- High Knees
- Butt Kickers
- Elephant Walks
- Arm Circles
- Bear Hugs
- Trunk Twists
- No Moneys
The Thang:
Super-Set 1:
- 8 Pull-ups
- 12 Merkins
- 16 Squats
- Hold Plank to wait for 6 and beyond (high and low, per Q)
- X3
- Mosey around the block
- 6 Chin-Ups
- 12 Dips
- 18 Reverse Lunges / Bonnie Blairs (easy count)
- Hold plank to wait for 6, then hands/elbows/hands/elbows/etc.
- X3
- Jog around the block – end at tennis courts
- Bear Crawl 123 (cut in half for time)
- Dora – One partner bear crawl width of a singles tennis court, crawl bear back, while other partner does merkins, LBCs, squats, then switch
- Goal is to accumulate 50 merkins, 100 LBCs, 150 squats
CoT:
- Jumbo is in it rn. We’re with you Jumbo!
- 45 seconds of silence/meditation, intentionally choosing what to carry into the day