November 19, 2019

Ruin’ed Stations

THE SCENE: Gloomy!  Warmer than the last couple weeks 45°F & a cool breeze off the mighty Mississippi
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Daisy Pickers IC x6
  • Imperial Walkers IC x7
  • Windmills IC x8
  • Overhead Claps IC x9
  • Hurpees (hand release merkin within burpee) OYO x10
  • Mosey to pull-up bars by the river

THA-THANG:
Stations

  • Station 1 all OYO
    • 5 Pull-ups
    • 10 Merkins
    • 15 Air/Ruck Squats
    • Repeat for 12 min
  • Station 2 all OYO
    • 5 Mike Tysons
    • 10 Mountain Climbers (2=1)
    • 15 Step ups Air/ruck  (first round 2=1, then 1=1)
    • Repeat for 10 min
  • Station 3 Captain Thor Dips
    • 1 BBSU 4 American hammers 4 Dips
    • 2 BBSU 8 American hammers 8 Dips
    • 3 BBSU 12 American hammers 12 Dips
    • …Keep on building for 10 min
  • Mosey back up stairs to Endex

MARY:
30 Count Plank
COUNT-OFF & NAME-O-RAMA
3 Pax, Havarti, Farmer, Dawson (QIC)
CIRCLE OF TRUST/BOM:
Talked about winning, and how it’s important to win but not at all costs.  Reputation is what others think of you, Character is what you are.  You shouldn’t sacrifice your principles/character to win.
MOLESKIN:
Excellent work done today.  YHC really enjoyed working hard with you all!
ANNOUNCEMENTS:

Slater is moving, give him a hand if you’re able.  Also the Ruins will be converging at the Berm next week on Thanksgiving day.