June 18, 2024
Troy AO
PAX: FNG (Hitmonchan), Gummy Bear (QIC), OCB, Optimus, Crash, Gatsby
Weather: ~80 Degrees and rising
Warmup:
- SSH 15 IC
- Toy Soldier 12 IC
- Beanpicker 12 IC
- Willy Mays Hayes 12 IC
- Morrocan Night Clubs 24 IC
- Something else?
- Parking Lot lap
The THANG:
- Run to the Picnic Tables
- 12 Incline Merkins CC
- 9 Dips CC
- 6 Decline Merkins
- (2 Sets of the above)
- Run to the Bridge
- 12 Lt. Dan’s IC
- 60 ct Al Gore Timebomb
- 12 Jump Squats IC
- (2 Sets of the above)
- Run to North portion of trail, just past the wooden fence
- 12 Mountain Climbers IC
- 5 Absolutions IC
- (3 Sets of the above)
- Run to the Step Up Wall
- 12 8-ct Step ups IC
- 12 Left Leg Step Ups IC
- 12 Right Leg Step Ups IC
- 12 Box Jumps OYO
- (3 Set of the above)
- Run to The Wall across the street
- Partner 1 Wall Sits while partner 2 Bearcrawls the lot and runs back to switch
- Both Partners do 3 sets of bearcrawls and 3 wall sits
Mary/ Cooldown:
- 30 Imperial Storm Troopers IC
- 20 Hillbillies IC
- 15 WWIs OYO
- 12 Crunchy Frogs IC
- 12 American Hammers IC
COT:
Welcome Hitmonchan. You did a great job this morning, every workout gets better and better so I encourage you to keep coming and join the brotherhood! Great job Gatsby for looking out for new guys. The workout was a sweat inducer, mostly focused on the legs. They were burning before we did the wall sits, I just called an audible on that one since we were nearby. It was nice to lead and have 5/6 guys at coffee. Great start to the day. We prayed for Coors and for HHH + Kato’s mom. We shared announcements about this Summer’s events and Sharknado Saturday. Keep on trucking, finish June Strong!
Peace!
-GB