- Workout Date - 04/01/2023
- Q In Charge -
- The PAX -
- AO -
#whereistheshovelflag? #ineedone
The Thang:
SSH x 30 IC
HKJ x 20 OYO
IW x 20
Form 2 lines and mosey long way around to the Steep Hill above pond for 11’s
Merkins at bottom (10)
Bear Crawl up
Jump Squats at top (1)
Crab Walk down
#qalmostmerlot’ed
Form 2 lines and mosey to midway point of Long Hill
(Partner up for size)
Buddy carry (or piggy back) up to top of the hill, mosey back down
Flapjack
10 Count
Plankorama
Form 2 lines facing each other for Pain Station #1
Air Squats x 20 IC
Seal Jacks x 20 IC
Flutters x 20 (double count, I mean IC)
Fairy Jacks x 20 OYO
Mosey to playground for Pain Station #2
Dips x 15 IC
Box Jumps (or step ups) x 15 OYO #whofarted?
Derkins x 10 IC
R/R
Mosey to the top of the Long Hill for Pain Station #3
Form 2 lines facing each other
Lunges x 20 (each leg = 40)
LBC’s x 19 IC #qgotconfused
Russian Twists x 20 IC
Smurf Jacks x 20 IC
Mosey past 107.3 Jamz Van to the Wall of Pain for Pain Station #4
Partner Up
Leg Throws x 15
Flapjack
Shoulder Touches x 20 IC
People’s Chair – 1 Minute (w/ arm circles courtesy of Latka)
Split into 2 groups
Group 1
Skull Crushers x 15
Hip Slappers x 15
Group 2
LBC’s x 20 IC
Flutters x 20 IC
Flapjack
Mosey back to flag, #imeancirclewhereflagshouldbe
Mary
1 Legged Dolly x 10 each leg
1 Legged Flutter x 10 each leg
That’s a wrap… 1 Burpee the PAX shouted
1 Burpee
Excellent work from the PAX today!
COT: Prayers for the men running Palmetto 200, Erector’s Church Leader, The Motley Family, Spicoli and his Family, Rodney Williams, Training for USMC Mud Run Teams and all those that go unspoken.
Announcements: Caviar is raising money to purchase a bike for a 23 year old women that has never ridden a bike, get with Caviar to donate for this cause. GORUCK Training begins soon, if interested contact Padre.
-Satisfry