Wheel Route

I arrived around 5 to the AO to see the Darkside ruckers circling the jobsite (Pied Piper, Jock Itch, Bench and Patch). The shape of the AO gave me the inspiration of this workout. Boyd Lee has a round track surrounding the ball fields with four sidewalks separating them (sort of resembling a wheel with 4 spokes). Anyway I arrived early to set up and following prayer time it was on.

Warm-up:

Side straddle hops- 15 IC

Good Mornings- 15 IC

Don Quixote- 15 IC

Mountain Climbers- 15 IC

The Thang:

Indian run the perimeter of the wheel and follow driveway up to the center point of the park. From there we would perform an ascending pyramid of donkey kicks and derkins (5, 10, 15, 20). After each set of the pyramid the pax ran one of the spokes of the wheel to the wheel to find a card with 3 exercises posted. After completing those exercises the pax then return to the center and plank-o-rama for the six. The exercise at the end of the spokes were as follows.

Spoke 1:

5 burpees, 5 four count plank jacks, 5 Spider-Man merkins

Spoke 2:

10 merkins, 10 squats, 10 smurf jacks

Spoke 3:

10 burpees, 10 Carolina dry docks, 10 peter parkers

Spoke 4:

5 burpees, 5 wide arm merkins, 5 dive bomber merkins

After completing the fourth spoke the pax were instructed to run to the rock pile, grab a rock and hold Al Gore for the 6. Once 6 was in the pax were instructed to line up beside a cone. From this cone pax instructed to perform walking lunges with rock overhead to reach the other cone (~25 yards). Once at the other cone pax were instructed to hold Al Gore for the 6. When 6 arrived pax were given 2 exercises

Curls- 25 IC

OH press- 25 IC

Pax repeated walking lunge with rock overhead back to first cone. Again Al Gore hold for the 6. Once 6 in pax were given 2 more exercises.

Chest Press (on your 6)- 25 IC

American Hammer- 25 IC

Pax were then instructed to drop their rock an run to wall near parking lot. Once at wall peoples chair performed with kettlebell pass each person performed 2 overhead press with kettlebell when passing. Then remain in peoples chair and pass back kettlebell this time with two chest press out in front while passing. Recover. Assumed balls to the wall for a 2 count through pax. Recover and mosey to flag.

Mary:

Flutter kicks- 20 IC

Dying Cockroach- 20 IC

Gas Pump- 10 IC- Hard stop

COT/BOM:

Prayer request:

Many mention with recent or upcoming surgery.

Safe travels for Thanksgiving

Pax not present and family illness/injury

(apologies for vagueness of prayer requests as I am apparently technologically challenged and do not have a recording to pull from however the lord knows these requests  and we place them at his feet for his will to be done)

Announcements:

Turkey Trot-Thursday

Ruck Convergence-Sunday in Washington

116 Changed to a Saturday AO at 6am

Apparently I am also missing a pax name, if you posted and are not listed please let me know via twitter so I can correct.