AO: The Rig
QiC: Buttercup
Pax Count: 5
Pax List: Buttercup, Chemical Bond, Gates, Tofu
FNG Count: 0
Downrange: weezy
Warm up:
SSH, Dawnkey Hoeteez, stretchz, bear hugs, mountain climbers, merkins, shoulder taps, high knees
The Thang:
Head over to the Bball court / tunes blaring.
Burpee broad jump to one end / bear crawl coupon drag back to beginning.
Put all coupons in the middle / circle shape
rotating around sandbags – 5x rounds of Low Slow squats, overhead press, rows, curls, deadlifts, dealers choice (mix of exercises) w/ half court/full court ladder in between each set of exercises.
As the Pax performed the ladder runs in-between sets the Q, Buttercup, slipped on the basketball court twice due to rain and the bball court having a painted mural on it which reduces traction. Though Buttercup kept composure and looked kinda cool slipping the pax showed little empathy for the unintentional awesomeness of his slips. Thankfully no injury was incurred to the Q because he’s in such good shape due to attending F3 regularly. The Q is just glad that others didn’t fall or get hurt. The Q also acknowledges he may need to get some new / newer, not like “new new” because he’s not made of money, shoes.
CoT:
Prayer for Tofu leaving a job well, Chemical Bond’s impending move, Anger.