Q: P3
PAX: Cinco (Scott McGuire), Matlock (Bill Maddox), Coco (Sam Duzan), F3 Pluto ( Hugh Nystrom), Hands, Waffle House (Brady Greene), Cat Gut (Mike Davis), Tropicana, Aquafina, Pac-man, Cosmo 2
FNGs: None
COUNT: 12
WARMUP:
Easy up/downs
SSH
Lap around the parking lot
Agility drills
Cherry pickers
Runners stretch
UpDown Dog
Shoulder Lubricator
THE THANG:
Billy Strings Roulette 2.0. Work until the random song ends and then move stations
Station One (Muscle Beach):
AMPRAP
– 10 Pull-ups
– 20 Step-ups or box jumps
– 30 Big Bois
Song played – While I’m waiting here
Station Two (Poets Amphitheatre):
5 up/down tuck jumps – bottom
15 Dirkins – Tier 1
15 Irkins – Tier 2
15 Up/downs – Tier 3
Song played – Gild the Lilly
Station Three (New Playground Pavilon):
AMRAP
– 15 table rows
– 15 squat jumps
– 15 V-ups
– 30 Toe Merkins
Song Played – I’d like to be a train
Station Four (Muscle Beach):
Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Song Played – In Hiding (Pearl Jam cover)
MARY: Nope
ANNOUNCEMENTS:
Smokey’s game tomorrow night and convergence this weekend!
COT:
Serenity Prayer
“God, grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.
