AO: The Rig
QiC: Gronkins
Pax Count: 8
Pax List: Chuckie, Frizzle, Gronkins, Happy Trees, Martina, Tofu
FNG Count: 1
Downrange: Butter Knife (Knoxville)
Warm up:
- Don Quixote, Weed Pickers
- 50 SSH (because the PAX were so worried we wouldn’t get any since we didn’t start with them)
- 15 Merkins
- Stretch
The Thang:
- Mosey to behind Maepole
- 15 up down Merkins (up when I say “up”, down when I say “down”)
- 25 Flutter Kicks in Cadence
- 3 rounds of holding superman for 60 seconds
- Repeat!
- Mosey to BBQ Join tables
- 15 up down incline merkins
- 10 up down split squats each leg
- 15 up down dips on bench
- 25 American Hammers in cadence
- Repeat!
- Mosey to Bill the Hill
- At the top 3 rounds of holding L-Sits for 60 seconds
- Bear Crawl down Bill the Hill (what an excellently terrible idea)
- Bernie up Bill the Hill
- Mosey to the Flag
- 15 4-count elbow up downs in cadence
- 15 4-count oblique squats in cadence (1 set for each side)
CoT:
- Praise for doctor’s work on Martina’s friend who had brain cancer (prayers for continued healing)
- Prayers for Chuckie’s friend struggling with alcoholism (Mac)
- Prayers for Smalls & his family
- Prayers for Gronkins & his potential departure from “father” Arthur Blank