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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