Date: 2025-04-10
AO: ao-the-bluff
Q: Capsized
PAX: Wax On, Audit, Squash (Donn Hines), Dovetail, Sandtrap, Wheelie, Capsized FNGs: None
COUNT: 7
WARMUP:
Good mornings
Seal Claps
OH Claps
Willie Mayes Hayes
Walk yer Cindy

THE THANG:
Cap’s Pyramid
4 cones set 30yds apart.
Pax started at cone 1 with 5 blockees, then rifle carry to cone 2. Dropped Cindy and ran back to cone 1 to perform 5 burppees.

Run back to cone 2, pick up Cindy, complete 25 cindy curls and rifle carry to cone 3.

Drop off Cindy, run back to cone 1, complete 5 burpees, run back out to cone 3 and perform 25 Cindy swings and rifle carry to cone 4.

Drop off Cindy, run back to cone 1, perform 5 burpees, run back to cone 4 and perform 5 blockees.

Pax ran the course in reverse to get back and incorporated Bear crawls into the mix for MOT.

MARY:
On your 6. In succession, no breaks:
Little Flutters x15 IC
Big Kicks x15 IC
Scissor Kicks x15 IC
Heels to Heaven x15 IC

J Lo’s

dumbbell-go-rounds

ANNOUNCEMENTS:
Polar Plunge this Saturday at 8!

#HotPatchSummer started at the Furnace! Come Q a Saturday beat down and earn your patch!

COT: :white_check_mark:

Tags: ao-the-bluff, Wax On, Audit, Squash (Donn Hines), Dovetail, Sandtrap, Wheelie, Capsized