Q: Pyro
PAX: Bitcoin, Zalinsky the Cavalier, Hermey, That’s My Name, Polyp, Pyro
FNGs: None
COUNT: 6
YHC was (FALSLEY) under the impression that Moonshine had the Q, but I was delirious when checking and he is signed up for NEXT Monday 09/30/2024, his birthday Q!
As a result, I slapped together some work to get us going:
WARM-O-RAMA:
SSH IC
Ruck carrot pickers (ruck forward, ruck under legs, ruck behind, raise it up for the count)
A couple other warm-up exercises
THE THANG:
Ruck up and ruck to the troll bridge
Lunge walk across the troll bridge
Then, ruck along the river walk to the brick circle at the end of Craven Street for a mini-BLIMP
1 Burpee
2 Lunges each leg
3 Imperial Walkers- 4-count
4 Merkins
5 Plankjacks- can modified to Mountain Climbers to reduce the ruck plate concussing you
6 Squats
Ruck through the double tree lot to SkySail.
10 Merkins, Shuffle to the first flat part of the parking ramp
10 Squats
Shuffle the rest of the way
Ruck over and down the stairs
Partner up:
Partner 1- up and down the stairwell once
Partner 2- Combined work on ruck press LBCs, bent over rows, and shoulder shrugs
Ruck back up the stairwell and crawl bear to the first flat, then down to the bottom
Ruck back to UPP via S Front St, stopping at Middle and S Front for a double-mini-BLIMP (2/4/6/8/10/12 reps)
Then back to the Gazebo
MARY:
Hungry, hungry hippos x 5
0615 hard stop!
We counted, named and prayed.
Apologies to Moonshine for giving him crap in his absence.
Can’t wait for his Q next week!
-Pyro