Date: 2024-06-08
AO: ao-the-furnace
Q: Capsized
PAX: Woody, Chicken scratch, Convoy, Mr. Roboto, Scoop, Ziploc, Newt, Tanner Joseph Valus, Capsized FNGs: None
COUNT: 9

WARMUP:
Good mornings
Windmills
LBACs
Willie Mays Hayes
Copperhead Sumo Squats
Walk it Out
SSH
Indian Run – Last Pax dropped off to knock out 10 merkins before running tk the front

THE THANG:
11s at Himmel Hill
Exercises were Crowd Pleasers (Mod up to Donkey Kicks) and Merkins (Mod up to Perfect Merkins. Hill run in between. Pain always.

Hill Relays
Pax split into to teams of 5 and lined up in high plank while the first pax ran up the hill, performed 10 squats and, as things must do, came back down to tag the next pax. Convoy wasn’t satisfied with one round so he kept the fun going and started a second round upon completion. Pax modified to squat hold and 10 merkins at the top. Mr. Roboto nursing a cracked rib (and still killing the BD) made some leg mods and seemed to really be enjoying it…

MARY:
F3 IS PEER LED IN A ROTATING FASHION
Because of the above, the winning team led Mary in a rotating fashion and could come up with an exercise or leave our fate to chance in the F3 dirty deck. Newt – Flutter Kicks
Woody – Box Cutters
Tanner Joseph Valus (Shrink) tempted fate and led Derkins which he modified to partner Derkins! Scoop tempted fate and led Smurf Jacks!
Convoy methodically chose Spiderman Merkins
Yo-Yo tempted fate and led Monkey Humpers
Chicken scratch tempted fate and led 100 Arm Circles

ANNOUNCEMENTS:
2nd Lunches are Every First Friday of the month

Cooler Ruck June 22. Details to come!

COT: :white_check_mark:

EC Ruck with Chicken scratch Yo-Yo Tanner Joseph Valus was a great way to kick off the day! Thank you for joining me!

Great Coffeeteria convos post BD at Yellowbrick with Woody Chicken scratch Ziploc !

Tags: ao-the-furnace, Woody, Chicken scratch, Convoy, Mr. Roboto, Scoop, Ziploc, Newt, Tanner Joseph Valus, Capsized