AO: genesis
Q: Steam
PAX: Lizzy, Brick
FNGs: None
COUNT: 3
WARMUP
– SSH: 15×4
– Hillbilly: 12×4
– Cherry Pickers: 5×4
– Squats: 12×4
– Merkins: 12×4
– Sandbag curls: 12 (up)
– Sandbag presses: 12 (up)
Q: Steam
PAX: Lizzy, Brick
FNGs: None
COUNT: 3
WARMUP
– SSH: 15×4
– Hillbilly: 12×4
– Cherry Pickers: 5×4
– Squats: 12×4
– Merkins: 12×4
– Sandbag curls: 12 (up)
– Sandbag presses: 12 (up)
THE THANG
Circuit Court Shuffle
– Combination of 2 GORUCK workouts
– www.goruck.com/blogs/workouts/hold-fast-3122026
– www.goruck.com/blogs/workouts/push-pull-go-3092026
8 Rounds
– 20 4ct mountain climbers
– 12 lunges
– 10 pushups
– 10 sandbag upright rows
– 6 sandbag over the shoulder presses
– 6 sandbag cleans (-press)
In between rounds: run the 3-court perimeter or down/back on the Circuit Court hill
MARY
– 10 minutes of stretching and mobility work
COT
Psalm 119:105 (CSB) — Your word is a lamp for my feet and a light on my path
– MSG version: by tie wires I can see where I’m going; they throw a beam of light on my dark path.
The lamp illuminates the next step, the not the whole journey.