“The Warmup”

Monday 11.08.21

AO: Rumble

Pax: Bunker, Frodo, Paycheck (QIC)

Warmup: Arm Circles, Half Burpees, Shoulder Taps, mosey to Flagpole.

12 Heels to Heaven

12 Freddie Mercuries

20 Stepups or box jumps

Mosey to rock pile at end of Cheraw Drive.

Choose a rock.

5 Rock Thrusters (deadlift, curl, overhead press)

5 Curls

Overhead carries to light pole (~30 yards)

Overhead Press x 5

Overhead tricep extension x5

Lunges with rock, to next light pole (~30 yards)

5 Good Mornings

5 Rock thrusters

Overhead carry to sign/end of fence

5 Rock Thrusters

Lunge to lit sign, carry rocks to playground back entrance.

Slow pullup + super slow decline, 10 second Dead Hang x3

Take rocks to a brick platform

20 Explosive Rock Merkins (rock on middle of brick platform, 1 hand on rock, explosive stability pushup, sidestep use other hand, flapjack). + 10 Rock Thrusters + 10 Good Mornings

Lap around South parking lot (Rideland side)

10 dips with rock in lap, 10 overhead press, 10 tricep extensions

Lap around parking lot

5 wood choppers one side, 5 Thrusters, 5 wood choppers other side

Lap

10 dips with rock in lap

10 overhead press

10 Merkins

Lap

5 wood choppers one side, 5 Thrusters, 5 wood choppers other side

Lap

High Knees to middle of parking lot

20 side straddle hops

Reverse High Knees

Reverse High knees to other side

10 curb chestbump Merkins

10 Mountain Climbers + curb

High Knees to platform

Merkin + Plank countdowns 1 Merkin, 5 counts, 2 Merkins 5 counts, 3 Merkins, 4 Merkins, 5 Merkins

10 Big boi situps

10 Freddie Mercuries

20 Step ups with Rock.

Mosey to bike rack. High knees remainder of tunnel, mosey to lightpole on North parking lot, Fast Mosey/Jailbreak to next lightpole, Mosey to next light pole, fast mosey to next lightpole Halt at stop sign.

Side Straddle Hops x 10 in cadence, Fast Mosey to launchpad

COT

Prayers

Pledge

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