Date: 2024-08-29
AO: ao-the-bluff
Q: Wax On
PAX: CareBear, Blip, Audit, Sandtrap, Dovetail, Wreck-it Ralph, Wheelie, Yaris, Swiss Cheese, Mac (Brandon) FNGs: None
COUNT: 11
WARMUP:
Various shoulder hip and leg stretches. Did a few extra because Yaris and Sandtrap were still out finishing their extra credit runs.
THE THANG:
The pax picked from the following workout stations. One member ran to the stop sign and back as the timer. When they returned, everybody bumped to the next station. There were more stations than pax, but somehow (CareBear) burpees were selected as a station for both rounds.
Timer – Ruck to Stop Sign and back
Water Break
AMRAP: Kettlebell Swings
AMRAP: Burpees
AMRAP: Ruck Curls
AMRAP: Ruck Bench Press
AMRAP: Ruck Lunges
AMRAP: Ruck Oh Press
AMRAP: Ruck Tricep Extensions
AMRAP: Ruck Squats
AMRAP: Ruck Straight Arm Lifts
AMRAP: Ruck Merkins
AMRAP: Ruck Alternating Single Arm High Pulls
AMRAP: Ruck Sumo Squat
AMRAP: Ruck Side Straddle Hops
MARY:
Pax held their packs while flutter kicking as each member took a turn running around the circle. Round two was sit ups alternating putting the pack between your legs, then doing a sit up and moving the pack over your head, while each member of the pax takes a turn running around the circle.
ANNOUNCEMENTS:
2nd F lunch next Friday September 6th.
Iron Pax challenge starts on September 2nd. Five ready-to-lead workouts will be available for Qing in September if anybody wants to take a hand at Qing without having to design a workout.
COT: Prayed for Physical, Mental, Emotional, and Spiritual strength so that we can be a solid rock for our families to brace against, and that we could endure the entropy (gradual decline into disorder) of life.
Tags: ao-the-bluff, CareBear, Blip, Audit, Sandtrap, Dovetail, Wreck-it Ralph, Wheelie, Yaris, Swiss Cheese, Mac (Brandon)