AO: Three Rivers
When: 07/12/2022
Number of Pax: 18
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Burnt Ends
Introduction
Sunny, high 60’s, grass was freshly cut, gnats were out, but not in full force
Warm-O-Rama
Good Mornings, (10)
Tappy Taps, (10)
Abe Vigodas, (10)
Motivators from (5),
Cobra Stretch, (8)
Shoulder Circles, (10) forward (10) backward
The Thang
Ladder
Station 1 – Set #1 – Ladder Up
- 20 Overhead Press
- 20 Goblet Squats
- Murder Bunnies to Station 2
Station 2 – Set #1 – Ladder Up
- 20 Coupon Press
- 20 WWI Sit-ups
- Rifle Carry to Station 3
Station 3 – Set #1 – Ladder Up
- 20 Curls
- 40 Jump ropes
- Murder Bunnies to Station 4
Station 4 – Set #1 – Ladder Up
- 20 Dips (using Coupon)
- 20 Bobby Hurley’s
- Run to Station #1 and back to Station #4
- Start Set #2 – Ladder Down
Station 4 – Set #2 Ladder Down
- 20 Skull Crushers
- 20 Grady Corns
- Rifle Carry to Station 3
Station 3 – Set #2 Ladder Down
- 20 Bent Over Rows
- 40 Jump Ropes
- Murder Bunnies to Station 2
Station 2 – Set #2 Ladder Down
- 20 Thrusters
- 20 LBCs
- Rifle Carry to Station 1
Station 1 – Set #2 Ladder Down
- 20 Incline Merkins (Using Coupon)
- 20 Leg Lifts
- Run to Station #4 and back to Station #1
- Start Set #1 – Ladder Up
Circle of Trust
It’s been an entire year since my first time in the Gloom. I’ve gone from thinking there is no way I’m going to survive Warm O Rama to loosing over 50 lbs, gaining 15 lbs back, had Covid, numerous bouts with a sore back, physical gains and losses, but continue to wake up at 4 something to workout with a great bunch of men. I’ve seen core group at The Wood grow and an opening of a new AO at 3 Rivers and can’t wait to see what the next year brings!
Aye?
Naked Man Moleskin
Ended in prayer