• When: 2019-02-11
  • QIC: Grilz
  • The PAX: Grilz, special K (respect), Hugo (respect), Wham, Kamikaze(respect), wanna be (respect) , Katniss, Turnpike, highstick (respect)

Blocks and Rifles

Conditions: 41 degrees with light drizzle



Tha Thang


C.O.P. ( all in cadence)

SSH x 20

LBAC x 20

Overhead clap x 20

Squats x 20

Calf stretch (OYO)

Quad stretch (OYO)


Grab blocks and rifles

  1. Slow curls with rifle through block x 20
  2. Shoulder press with block x 20
  3. Squat with block x 20 with rifle out
  4. Bent over row with rifle through block x 20
  5. Upright row with rifle through block x 20


Go to liberal hill and partner up

Dora: ( one partner runs up and back while other partner begins the exercise. Exercise Count is combined between 2 partners)

100 Merkins

100 BBSU

Plank x 2 laps each


Head over to the Sweat Box:

Wall sits x 2 1 min each


Mosey back to COP

Rinse and repeat first round


Kayaks in n block with rifle (paddle)

Russian twist with block x 20




2nd F opportunity March first at Docs BBQ 12:00

Look for date to visit The Mission in February or March