Q: Bitcoin ,
PAX: Pyro, Bitcoin, Zalinsky the Cavalier, @Renaissance Man
FNGs: None
COUNT: 4
Warm-a-rama:
– SSH, IC, 15x
– Cotton Pickers, IC, 10x
– Abe Vigoda, IC, 10x
– Sungods, IC, 10x; Reverso
– Down/Up/Down Dog
– Plank while Pyro retrieves gloves for @Renaissance Man
The Thang:
– Nickels & Dimes, 5 rounds
– Penalty Ruck (no straps) to front of UPP
– Static OHP for 90 seconds
– Ruck to Convention Center Wall
– Rucked Up Bulgarian Split Squats, OMD, 10 per leg
– Rucked Up Irkins, OMD, 10x
– Static OHP for 60 seconds
– Ruck towards Craven Street with last stretch being Rucked Up Lt. Dan
– Ruck to City Hall
– Squat Mountain, OYO, Up
– Tempo Bent Over Ruck Rows, 10x, Tempo on the Up
– Tempo Bent Over Ruck Rows, 10x, Tempo on the Down
– Brisk Ruck back to UPP entrance
– Rucked Up Bear Crawl to first light
– Return to Gazebo
Mary:
– Skull Crushers, OMU, 10x
– WWIII Situps, OMU, 10x
– Box Cutters, IC, 10x
– Single set of Nickels & Dimes
COT: Count/Name/Pray – Thankful for the opportunity to both lead and work. Pyro shared benefits of the Downrange Post.
Going to be a great week! SYITG!
Bitcoin, out.