Date: 03.20.23

AO: rumble

Conditions: 43F and breezy but we found a windbreak

Pax: Bionic, Green Egg, Mr Rogers, Sharpie

Q: Paycheck

Count: 5

Mega Warmup:

• Round of Applause/ Foward Claps x 10 IC

• Cuban Nightclubs x 10 IC

• Chinooks x 10 IC

• Imperial Walkers x 10 IC

• Prisoner Squat x 10 IC

• Squatting Inchworms x 10

• Shoulder Taps x 10 IC

• Carolina Dry Docks x 10 IC

• Hand-Release Merkins x 10 IC

• Mountain Climbers x 10 IC

• High Knees x 10 IC

• Prisoner Lunge 25 yards to tree

• Mosey 50 yards to corner, Side Straddle Hops x 10 IC

• Mosey 50 yards to edge of property calf raises x 10 each leg on curb

• Mosey to trash / platforms: explosive Merkins for 30 seconds, good form, no count

• Mosey to through tunnel, high plank, curb taps for time, no count 30 seconds

• Mosey to Metal Monday

THE THANG

25 min Amrap- METAL MONDAY

1. 45 lb plate 50 yard farmer carry from gate to tree, swap arms, carry back, ROTATE

2. 45 lb plate Good Mornings

3. 20 lb kettlebell swings, single arm upgrade optional

4. 20 lb slam ball

5. 50lb kettlebell step ups, goblet or single shoulder carry

X 3 ROUNDS

Victory Lap:

Mosey to stop sign, top of hill

• Side Straddle Hops, in cadence x 10

• Mosey to bottom of hill, High Knees at stop sign, high knees to grass

• Jailbreak to top of hill atop sign

• 10 count

• Side straddle hops x 10 in cadence

• Fartleks/ telephone poles back (mosey/jailbreak/ rinse and repeat to launchpad)

• Round of applause/ Foward claps x 10, IC

COUNT O RAMA

ANNOUNCEMENTS- >>>>>2.25.23: CSAUP AT RUMBLE <<<<<

COT

BOM

PRAYER

PLEDGE

SELFIE OR IT DIDN’T HAPPEN

5 pax for Metal Monday