MacGruber’s Visit to C.A.T.

Conditions: The weather was weathery and chilly
Pickle and myself ran SL prior to BC and came to the shovel flag HOT in all three phases– just in time, sweaty and good looking.
1 minute warning
Disclaimer – Listen to your body, modify if needed……but don’t modify
Prayer – Prayed for normal requests – but more importantly Po’s daughter Abby.
BOM:
Mosey to the field on the track
All IC-
TTT x 12
SSH x 20
LBC’s x 20
6 count burpee x 10
LBAC’s x 20 forward x 20 reverse x 20 overhead clap – Where was Meter when you need him?!?!?!
Now that the easy part was over, we had some fun with Animal races…………yes Argyle I stole the workout from Wingback.
Line up at the goal line and run the “animal” to the 45 yard line and back
-Worm crawl and mosey back
-Crab walk and reverse crab walk back
-Gorilla run there and back – The men were supposed to make gorilla sounds but DS sounded more like a horny chimpanzee than a gorilla
-Bear crawl there and crawl bear back
Now that our heart rates were elevated time to go to the lower field and find blocks
Each pax grabs two blocks for 25-yard coupon carries but somehow 25 yards turned into about 40 yards
-25 overhead press and farmer carry to the light
-25 merkins and farmer carry back to the goal line
-20 overhead press and farmer carry to the light
-20 merkins and farmer carry back to the goal line
-15 overhead press and farmer carry to the light
-15 merkins and farmer carry back to the goal line
-10 shoulder shrugs and farmer carry to the light
-10 block squats and farmer carry back to the goal line
-5 shoulder shrugs and farmer carry to the light
-5 block squats and farmer carry back to the goal line
Moist appreciated when there was “ONLY” 15, 10 and 5 reps left
Blocks up and head to the track – circle up on your 6
30 legs raises (I’m sure there is some name for this but I don’t know what it is so I call it leg raises….I bet Juice is the first person to correct me on this)
After complete – keep legs up and one member of the circle runs around throwing, ever so gently, your feet to the ground without them supposing to touch – round robin until everyone went
1 minute wall sit – Some FIA members ran by us and at that time I noticed more than 4 pax starting to “accidently” flex as the ladies ran by. Nice effort guys.
Recover to the flag:
Announcements:
*Lexington Half, Cheech 10K November 16th
*Race for Leo – See Thumbs Up
*T Claps to Mercy Rule – he posted while not feeling well – someone get that man some medicine
Prayer Requests
*Po’s daughter Abby
*MacGruber’s grandmother
*Trackhoe on the loss of his grandmother
Until next time………