Date: 2024-06-15
AO: ao-the-furnace
Q: Dovetail
PAX: Capsized, Convoy, Newt, Björn, Scoop, Chicken scratch, Ziploc, Woody FNGs: None
COUNT: 9
Capsized and Chicken scratch for EC!

WARMUP:
– High knees/butt kickers, SSH, 10s each, R&R
– Good mornings
– Windmills
– Hillbillies
– Imperial Walkers
– Australian Mountain Climbers

10/20s – 10s run, 20s mosey × 2, then 1 minute walk, then R&R

THE THANG:
7 of Diamonds
• 7 merkins
• 14 squats
• 21 mountain climbers
• 14 dive bombers
• 7 Smurf jacks IC

Firehose-O-Matic
2 teams
Someone from each team is always running with coiled hose or dragging the other hose Rest of the Pax is doing AMRAP of:
• 50 Pullups
• 100 Knee-to-elbow Planks
• 100 Carolina Dry Docks
• 100 Monkey Humpers

MARY:
One-leg bridge in-n-outs, then some pigeon stretches

ANNOUNCEMENTS:
– Cooler ruck next Saturday. Watch ruck-your-az-off for details – Don’t forget to HC to workouts
– Don’t forget to Q

COT:
– Robert’s family

Tags: ao-the-furnace, Capsized, Convoy, Newt, Björn, Scoop, Chicken scratch, Ziploc, Woody