AO: The Rig
QiC: MARTA
Pax Count: 9
Pax List: Buttercup, Frizzle, Gates, MARTA, Swiss Miss, TBR, Tofu, Tommy John, Zero
FNG Count: 0
Downrange:
Warm up:
20 SSH
10 Hillbillies
10 Tumbleweeds (R to L, then L to R)
10 Off-count Squats
10 Imp. Walkers
Bear Hugs/Arm Circles/Stretch on your own
Mosey down hill and back
The Thang:
Clean-squat-press w/ coupon – 15 reps (Rounds 1 & 4); KB Swings w/ coupon – 15 reps (Rounds 2 & 3)
Curls w/ coupon – 15 reps
Front Lateral Raises w/ coupon – 15 reps
Blockees – 10
Merkins on coupon – 10
Plank on coupon – 1 min.
Mosey down hill and back
We did the above for 3 full rounds, 4th round was modified for time. Reps may have varied slightly round to round, and some guys used sandbags for certain exercises. A great Friday AM for shaking weight.