- When: 12/23/2019
- QIC: Haavaad
- Pax: Bench, Chicken Wang, Haavaad (RESPECT), Just the Tip (RESPECT), Lynard Skynyrd, Monarch, Padre (DOUBLE RESPECT), Patch (RESPECT), Spinal Tap (RESPECT)
EC ruck and run: Haavaad, Patch, Lynard Skynyrd, Padre, Just The Tip
Warm up: Arm Circles IC 4 Ct 10x, forward/backward, large/small circles; SSH IC 4 Ct 20x, Michael Phelps IC 4 Ct. 20x, 5 merkins OYO
The Thang:
Indian run around the track and head to the rock pile.
Rock Pile: Grab a rock and circle up. Rock can’t touch the ground until Q says so
- Overhead press – IC 20x
- Bent over rows – IC 4 Ct. 20x
- Curls for the girls – IC 20x
- Tricep extension – IC 20x
- Rock to the ground and move 3 rock to the right.
Rince and Repeat 3x; 10 merkins on rock to end this round
Indian run around track to picnic shelter.
11’s at over the picnic tables from side to side. Jump squats on one side and merkins on the other side.
Mosey back to meadow: Bear crawl from light pole to light pole jog back, lunge and jog back, crab walk and jog back.
COT
Prayers for family decisions and routine changes during the holidays. Prayers for ailing pax and family.
Thanks Tip for the shoulder tap.