• When: 2019-07-02
  • QIC: Mercy Rule
  • The PAX: Trickle, CDV, Navy Bean (R.), Drisocket, Muggy Tape, Mercy Rule


Body by Mercy Rule

Temps 75 and Muggy

Disclaimer
Prayer

Mosey to the upper field

SSH 15 IC

Squat X 15IC

Imperial Walkers 15 IC

Squat X 15IC

TTT 15 IC

Squat X 15IC

Mosey to the block / brick pile (1 block and 2 bricks per PAX)

Set 1

With Your Block – Side Squat to the 10 yard line (Assistant AD was slacking no yardage markers so we guessed)

With Your Block Curls for the girls X 20

With Your Block Dips X 20

Repeat

Overhead carry you block back to starting point and grab your bricks.

With your bricks – LBAC forward X 10

Keep arms up

With your bricks – LBAC reverse X 10

Keep arms up

With your bricks – OH Clap X 10

Keep arms up

With your bricks – Dirty Bird X 10

Set 2

With Your Block – Side Squat to the 10 yard line

With Your Block Curls for the girls X 20

With Your Block Dips X 20

Repeat

Overhead carry you block back to starting point and grab your bricks.

With your bricks – LBAC forward X 10

Keep arms up

With your bricks – LBAC reverse X 10

Keep arms up

With your bricks – OH Clap X 10

Keep arms up

With your bricks – Dirty Bird X 20

Set 3

With Your Block – Side Squat to 10 yard line

With Your Block Curls for the girls X 10

With Your Block Dips X 10

Repeat

Overhead carry you block back to starting point and grab your bricks.

With your bricks – LBAC forward X 10

Keep arms up

With your bricks – Front Raise X 10

Keep arms up

With your bricks – OH Press X 10

Set 4

With Your Block – Side Squat X 10

With Your Block Curls for the girls X 10

With Your Block Dips X 10

Repeat

20 Big boy sit ups OYO

Guantanamo!

20 Big boy sit ups OYO

Guantanamo!

20 LBC’s

Guantanamo!

20 LBC’s

Guantanamo!

1 Min Wall Sit

30 Second Low Plank

Time was called

Prayers:

Brainiac

Shine

Moist Sister

ANNOUNCEMENTS:

Stomp The Swamp

Ryan Rawl

P200

BRR