AO: The Rig
QiC: Zero
Pax Count: 19
Pax List: Buttercup, Frizzle, Gates, Gopher, Gronkins, Gump, Martina, Red Tape, Smalls, Spacelaw, Swag, TBR, Tofu, Vertigo, Zero
FNG Count: 2
Downrange: Nomad (NW Arkansas) Doughboy (NW Arkansas)
May the 4th called for a Star-Wars themed workout. After YHC could not think of a Star-Wars themed workout, we settled on a “4” themed workout.
Big, high-energy group this morning. Hard to have a bad day after a beatdown and coffee with 18 of your fellow brothers.
Warm up: Some combination of SSH, weedpickers, mountain climbers, and more weedpickers (also known as imperial walkers)
The Thang:
Mosey to the stone wall
11’s: Drop jump squats and merkins
Mosey to the track
PAX split up into groups of 4
4 PAX Team Conga Line w/
- 4 count burpees w/ split jacks
- 4 count squat into SL lunges
- 4 count merkin w/ shoulder taps
- recovery run 100 meters and back to start
We made it through 2 sets with the first one being 15 reps (TY Gump) second one being 9 reps
400’s, sit-ups, and merkins
PAX remained in their groups of 4. 2 PAX would run 400m together while the other 2 held back doing merkins and sit-ups, alternating after failure. Once the 2 PAX completed 400m, switch. Each group got through 100 merkins and sit-ups.
Mosey back to the start
Mary – american hammers, dying cockroaches, ankle grabbers
CoT:
Welcomed FNG – Toehold and Pigeon (downrange). Praise for Nomad’s child beginning to walk! TAPs for Vertigo dealing with the emotional battle of raising a family and Gronkins for difficult conversations at work.