Six Rounds of SUCK!

3 faithful pax entered the gloom at #Anchor this morning only to find a substitute Q as Malfunction Junction called YHC in from the bullpen in order to rest his ailing back in preparation for the Go Ruck.

Weather: 48 with a refreshing lake wind

THE THANG

COP

• SSH x 15 IC
• Imperial Walker x 15 IC
• Little Arm circles x 15 fwd.
• OH claps x 15  IC
• Little Arm circles x 15 back.
• SloMo Merkins x 10 IC

Six Rounds of Suck

Round 1

• Around the world x 10 ea way
• Goblet Squat x 1′ AMRAP
• Kettlebell Swing x 1′ AMRAP
• High pulls x 1′ AMRAP

Round 2

• Around the world x 10 ea way
• Russian Swings x 1′ AMRAP
• Shoulder press x 30″ each AMRAP
• Plank Taps x 30 OYO and plank (high plank/low plank on cue)

Round 3

• Around the world x 10 ea way
• 1 arm alt swing x 1′ AMRAP
• Double Arm Curls x 1′ AMRAP
• Lateral Side Bends x 30″ each side AMRAP

Round 4

• Around the world x 10 ea way
• Chest Press x 30″ each arm AMRAP
• Big Boy sit-ups with bell at chest x 1′ AMRAP
• Plank Taps x 30 OYO and plank (high plank/low plank on cue)

Round 5

• Around the world x 10 ea way
• Goblet Squats x 1′ AMRAP
• 2 arm high pull x 1′ AMRAP
• Overhead tricep ext. x 1′ AMRAP

Round 6

• Around the world x 10 ea way
• Swings x 1′ AMRAP
• Heel raises x 1′ AMRAP
• Crush Grips x 1′

3 Minutes of low back, leg, and shoulder stretching

COT & BOM

Moleskin

• TClaps to the Pax for their effort, especially Meltdown who is pressing through a nasty hamstring pull, but not letting it beat him.

 

Announcements

• BIRCH Christmas Party December 11th and LEX Christmas Party December 19th
• Email from Napalm full of news came out yesterday.  Check your inbox.