• When: 2021-04-01
  • QIC: No Help
  • The PAX: Navy Bean (Respect), CBD, Freon, Mercy Rule, No Help


Stairway to Shreadtown

Weather:  Mid 50’s and breezy

The Thang:

Intro, disclaimer, prayer

Walk over to block pile, grab block and head to stairs for COP

SSH x 10 IC
LBAC x 10 IC f/r
OH Claps x 10 IC
LBAC x 10 IC r/f
TTT x 10 IC

C.A.T. version of the Go Till You Can’t Go No Mo workout

Complete as many reps as possible, when form breaks down, up the stairs, Merkins x 10 (rd. 1)/BBSU x 10 (rd. 1), back down and pick up rep count where you left off until you hit the called total amount of reps

Curls x 150, rd. 1
OH Triceps Ext x 150 rd. 2

Max reps of Shoulder Press

Take blocks back and to the flag for Mary

BBSU x 10 IC
Flutter Kicks x 10 IC
LBCs x 10 IC
Plank for remaining time

COT

Announcements

Cross Ruck
LRAH 10K 

Prayer Requests

Cousin Adam
Gremlins sister
No Show
Notebook
Unspoken

BOM/Devo

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