Q: Moonshine
PAX: Capt Von Trapp, Polyp, Pyro, PubertyBlocker, Bitcoin, Moonshine
FNGs: None
COUNT: 6
Warm-O-Rama
– Arm Circles in cadence
– Carrot Pickers
Startex:
– 11 Merkins (slick)
– 11 Ruck Thrusters
Ruck from convention center to Fireman Museum via S Front Street and Hancock Street. Once at Fireman Museum the pax formed along sidewalk in front of 9/11 tribute.
8 Rounds of
– 11 Merkins (slick) alternating Ranger merkins, Diamond merkins, regular merkins.
– 11 Ruck Thrusters (held last rep of last set static overhead for 30 seconds.
Rucked back to convention center via Broad Street and E Front Street.
At this point the pax
– Rucked 2001M
– Performed 9 Rounds of 11 Reps of Merkins and Thrusters.
Endex:
Re grouped at Convention Center parking lot
– 11 Ruck Squats
– 11 Ruck Bent Over Rows
– Run lap in parking lot
– 11 Ruck Front Squats
– 11 Ruck Bent Over Rows
– 11 Ruck Curls
– Run lap in parking lot
– 11 Ruck Squats holding ruck one arm over right shoulder
– 11 Ruck Bent Over Rows
– 11 Ruck Curls
– Run lap in parking lot
– 11 Ruck Squats holding ruck one arm over left shoulder
– 11 Upright Ruck Rows
– 11 Ruck Curls
– 20 Low Slow Flutter in cadence
– Run lap in parking lot
– 10 Leg Raises with static over head and ruck chest press led by Pyro
COT, Count, Named, Prayed.
Announcements:
– Iron Pax at Bushwood and the Bear this week.
– Trail to Tryon Nov 9th. Options include 5K, 10K, Half Marathon