Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun, Opossum, Carmen Sandiego from Down Range
FNGs: None
COUNT: 6
WARMUP:SSH – 25 IC
– Imperial Walkers – 15 IC
– Tempo Merkins – 10 IC
– Hillbilly Walkers – 15 IC
– Michael Phelps
– Mosey lap w/ sprint finish
THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats
Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 8 Burpees
– 12 Merkins
– 16 Flutter Kicks (4-count)
Any time left in the minute = rest.
No one had time left :smiling_imp:
Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises
If you finish early, plank or do slow air squats.
Cooldown
MARY:
ANNOUNCEMENTS:
COT: “Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”
Jesus never said life would be a walk in the park. Our weakness is where His strength really shines.
