- When: 09/27/2019
- QIC: Silverback
- Pax: Deep Dish, Hot Spot (RESPECT), NoIDeer, Patch (RESPECT), Pothole, Silverback (RESPECT), Spinal Tap (RESPECT)
Pulling into West Side Story, Patch is the lone EC Rucker trudging on along. 7 of us gathered around the flag and off we went at 5:30!
Warm up:
- long slow hamstring stretch…10 count each leg
- Side straddle hops in cadence 27 count
- Butt kickers in cadence 19 count
The Thang:
We partnered up, then those couples found another couple. YHC was odd man, so YHC was a solo couple.
Round 1:
Couple “A” takes a 25# coupon one lap around the church. Try to pass off to each other at ¼ way around, but go no more than half way without passing.
Couple “B” performs AMRAP 5 hand release burpees and 5 jump squats
Switch roles.
Round 2:
Couple “A” takes a 25# coupon one lap around the church. Try to pass off to each other at ¼ way around, but go no more than half way without passing. (approx. ¼ mile)
Couple “B” performs AMRAP 10 hand release merkins variable and 10 WW2’s
Switch roles.
Round 3:
Couple “A” takes a 35# coupon one lap around the church. Try to pass off to each other at ¼ way around, but go no more than half way without passing. (approx. ¼ mile)
Couple “B” performs AMRAP 15 Merkins and 15 LBCs
Switch roles.
Next, we disbanded the couples and headed to the soccer field for my fave EMOMs.
- EMOM for 10 minutes:
- 10 merkins/10 WW2’s, sprint to the next corner
- EMOM for 5 minutes:
- 10 werkins/10 V-ups, sprint to the next corner
Back to the flag for 6:15 COT.
COT:
- Prayer Requests: Rob Norris and his wife with the recent passing of their child, Renee who works for Hot Spot lost her husband yesterday, and Patch’s daughter is trying to score 3 more points to get a scholarship.
- Announcements: Fight Con at Covenent Church will have rucking by Padre and perhaps other work outs so no 116 tomorrow.
I usually mess the cadence up. I warned everyone before hand, but for whatever reason, it went very well. Almost the whole workout except for minor exercise reminders I would get wrong. But alas, it can’t all be perfect, I forgot to do the name-a-rama! As usual, I will promise to do better next time…. so until then… peace out…