Q: Bitcoin ,
PAX: Bitcoin, Pyro, Renaissance Man
FNGs: None
COUNT: 3
Warm-a-rama: Excellent weather for a moderate beatdown this morning. Mission Statement, Mantra and 5 Core Principles were recited.
– SSH, IC, 10x
– Cotton Pickers, IC, 10x
– Sungods, IC, 10x; Reverso
– Michael Phelps, IC, 10x
– Baseball Stretches, OYO
– Down/Up/Down Dog
The Thang: Sandy makes an appearance at Ruck It!
– 2 minute Ruck with 1 Pax carrying Sandy
– Stop for Thang 1:
– 1 Pax does Sandy Cleans, 10x
– Other 2 Pax do Ruck Swings, AMRAP
– Rotate Sandy to next Pax for 2 minute ruck
– Rinse & Repeat entire cycle until all 3 Pax have had a turn with Sandy
– Thang 2
– 1 Pax does Upright Sandy Rows, 10x followed immediately by Bent Over Sandy Rows, 10x
– Other 2 Pax do Ruck Curls, AMRAP
– Rotate Sandy to next Pax
– Rinse & Repeat as before
– Thang 3
– 1 Pax does Sandy Cleans, 10x
– Other 2 Pax do Static Overhead Ruck Press
– Rotate Sandy to next Pax
– Rinse & Repeat as before
Mary: Super Core Work:
– Ruck Get Ups (Ruck on Front), OYO, 15x
– Ruck Get Ups (Ruck on Front), OYO, 10x
– Ruck Get Ups (Ruck on Front), OYO, 5x
– Hard Stop 0615
COT: Count/Name/Pray
– Continued prayers for Moonshine for healing and recovery, plus prep for event in mid-May.
– Let it be known that Renaissance Man, while under Sandy, was carrying basically 65% (or more) of his body weight. Great work!
Sign up to Q. Peer led in a rotating fashion.
Bitcoin, out.