October 26, 2020

Rounds

THE SCENE:
A chilly 53F

F3 WELCOME & DISCLAIMER

Given

WARM-O-RAMA:
SSH x 25 IC

Imperial Walker x 15 IC

Slow Squat x 15 IC

Arm Circles x 10 IC (CW & CCW)

Good Mornings x 10 IC

THA THANG

ROUNDS

PAX partnered up on one end of the parking lot with a sandbag, CMU, and rucksack. Partner 1 performed an exercise on the sandbag for 25 reps while partner 2 performed AMRAP Overhead Presses. Exercises were as follows: cleans, squats, ruck swings, curls, deadlifts, and cleans.

Movements after each round consisted of the following in order: run 100 yards and back, bear crawl block drag for 50 yards and back, Lt. Dan for 50 yards and back,  run 100 yards and  back, bear crawl block drag for 50 yards and back, and finish with 25 overhead presses.

MARY:
Ruck flutterkicks x 30 IC

Ruck BBS x 15 OYO

Hollywood Side Crunch x 15 IC (each side)

Hello Dolly x 15 IC

Ruck to Shoestrings x 10 IC

Dealer’s Choice (Dawson) Mountain Climbers x 15 IC

COUNT-OFF & NAME-O-RAMA:
6: Bruce, Dawson, Bootheel, Upgrade, Prince Ali, and Rabbit

CIRCLE OF TRUST/BOM:
Don’t be idle. Maximize your day.

MOLESKIN:
Got a lot of presses in. Prayers for Sleep Number and his family. Prayers for Bootheel and Rabbit.

ANNOUNCEMENTS:
Eli Grow Legacy 8K on 11/7. You can sign up virtually or attend the live event. Registration and details here:

https://raceroster.com/events/2020/34124/eli-grow-legacy-8k

 

QIC:
Bruce Wayne
Workout Date:
10-26-2020