AO: commitment
Q: Kid Rock
PAX: Dunkin, Goodfella, Sugar Daddy- Joe Gummersbach, Chainsaw, Maple Syrup, Mr. Beast
FNGs: 1 Mr. Beast
COUNT: 7
The Q completely forgot he committed to leading this workout, and planned his week to run PT.
Unfortunately, YHC also didn’t want to back out, so he just decided to double down. 5:15 launch for 30 min out and 30 min back.
15 min down time to change out of the soaked clothes, stretch and greet the cavalry as they arrive.
6:30 …. DICCS and off we went-
Mosey to the traffic circle for stretches:
SSH 15x
MC 15x plus calf stretch
LSS 15x
Mosey to coupon pile- each PAX grab a coupon and start marching – coupons over head – March to trail head and up backside of Mill Hill.
Coupon carry down the hill to start 11’s.
1 squat and the bottom
Coupon carry up to the top for 10 Merkins
Back down and continue
We dealt with the added difficulties of wet grass and very aggressive horse flies that were out for blood!
We managed to get through it with minimal bites and YHC audible’d the coupon carry back, so we stayed at the bottom of Mill Hill for 2 rounds of strength work-
Coupon overhead extensions 15x
Coupon Curls for the girls 15x
Coupon Chest Press 15x
Coupon American Hammers 10x in cadence
Repeat
Drop your toys and mosey back down gravel road to the first soccer field.
End to end –
Run to goal line Merkins x2
Lunge walk back
To goal line Merkins x4
Bear crawl back
To goal line Merkins x6
Low Squat shuffle right back
To goal line Merkins x8
Low Squat shuffle left back
And down the river repeat cycle
Mosey is getting a bit slower at this point, and we head to the field across from launch where there just happens to be a Tire waiting to be played with!
Indian Tire Flip around the perimeter –
One person flips – PAX runs single file around perimeter until the lead runner hops on the tire and the flipper heads to the back of the line. Repeat until the tire makes the full journey around the field! Ass kicker in this heat!
Let’s slow mosey to Elementary school lot for a quick Web.
Diamond Merkins
Side Straddle Squats
Up the river to 5 and 20, down the river to 10 and 4
Energy-less the PAX mosey’d back to the start for a couple minutes of Mary –
Windshield wipers
Flutter kicks
Plank hold
Have a nice day- and we’re done!
Welcome FNG Mr. Beast (Good Fella’s 8yr old boy)
Great work from all PAX today. Definitely pushed hard getting through a tough combination.
Honored to lead the group today! See you all in the gloom soon!
