Conditions: Wet and 55
Tha Thang:
COP:
- SSH X 25 in cadence
- Calf stretch OYO
- Plank Jacks X 20 in cadence
- Quad Stretch OYO
Grab Bricks and Go to Gazebo:
- Squats with bricks X 25
- Curls X 25
- Step ups X 25
Mosey to “Sweat Box”
Deltoid Raises X 25 with bricks
Wall Sits until 2 people slipped one breaking brick in two. “Omaha” was called and we circled back to Gazebo to do squats because it was less slippery.
Mosey to bottom of hill with bricks.
- 20 Merkins OYO
- Run half way 20 Squats
- 10 Burpees at the top.
- Run to bottom of adjacent hill.
- 20 Mountian climbers
- Run half way up and do 20 SSH
- Back to the top and air chair til 6 arrived.
- Run to speed bump
- 20 Flutter kicks
- Back to stop sign 20 iron crosses.
Mosey back to COP
- Deltoid raises with bricks X 20
- Shoulder Press X 20
- Little Baby Arm Circles with bricks X 10
Put up bricks.
COP:
- In and Outs X 20 in cadence
- Flutters X 20 in cadence
- 6 inches
DONE
COT
Congrats to Grow Ruck finishers – Great Job Guys!