AO: The Rig
QiC: RedRyder
Pax Count: 7
Pax List: Buttercup, Chuckie, Gronkins, Martina, RedRyder, Smalls, Swag
FNG Count: 0
Downrange:

Warm a Rama (10 min)

• 20 SSH
• 15 High Knees
• 10 Don Quixote
• 20 Mountain Climbers
• 10 Tin Soldiers
• 15 Arm Circles
• 10 Hip Cradles
• 10 Overhead Claps
• 10 Merkins

The Thang

Tracktivators (15 min)

• Mosey to The Track
• Lap 1
  • Plank for the PAX
  • Countdown Motivators 10,9,8 (IC)
• Lap 2
  • Al Gore for the PAX
  • Countdown Motivators 7,6,5 (IC)
• Lap 3
  • Plankishness for the PAX
  • Countdown Motivators 4,3,2,1 (IC)
• Lap 4
  • Plankishness for the PAX
  • Countup Motivators 1,2,3,4 (IC)
• Back to the Rig
  • Al Gore for the PAX

Rig Round Robin (15 min)

Rotate 7 stations, 1 sets AMRAP/EMOM

• Pull-ups
• Rows
• Bridges
• LBCs
• Lunges
• Merkins
• Squats

2 MoM

• Countup Motivators 8,9 (IC)

CoT

• Mommy and baby Brown in COS all home safe and healthy 
• Prayers that faith, hope and love would permeate Swag’s West Side neighborhood
• Good counsel to RedRyder for healthy rucking.

Naked Man Moleskin

• Bless those who curse you.
• Grace for today and hope for tomorrow.