- QIC: Punchlist
- When: 01/20/2021
- Pax: Atticus, Punch List, River Rat
- Posted In: JOC
Two showed for the main event this morning, which led to great conversation between River Rat and YHC.
Disclaimer was disclaimed and we went to work.
Warm Up
Mosey to “crit track” around the grounds.
Stop at each arrow and do 5 burpees (we did 5 arrows in total) to get the blood flowing.
Iteration 1 – Suicides
Move to RV Lot – White RV hookups are Markers
Round 1 – Suicides tapping RV hookups 2/4/6/8
3 rounds – 33/66/100% pace
Round 2 – Suicides w/exercises tapping RV hookups
4/8/12/16 reps of each as you go farther out
Merkins
Squats
CDD’s
Lunges
Iteration 2 – Bleachers
Mosey to Bleachers –
Dips
Step Ups
Derkins
Box Jumps
10 reps then up and down bleachers twice between each movement (10 dips, 2 up/down, 10 Step Ups, 2 up/down, and so forth).
Repeat
Iteration 3 – Track Work
Lap around BMX track with 5 burpees at each corner
Iteration 4 – Parking Lot Tiers
Mosey long ways across top tier, do 10 squats.
Run back on tier below, do 10 merkins.
Iteration 5 – Mary
Crunchy Frog x 10
Freddy Mercury’s x 10
V Ups x 10
American Hammer x 10
Completed 1.5 rounds of the above four movements prior to 0600 striking.
The Rock Announcements –
Men’s Shelter Dinner needs Q’s first Tuesday of every month.
The Fort Announcements –
Dam to Damn Bar, Yeti
Prayers/Praises
Overarching prayer request was for each of our M’s/2.0’s.
Atticus joined on the tail end after a long ruck to close us out at 3 PAX. As mentioned above, it was great conversation. By the time we were through, YHC had logged 4 miles. Thanks for the tap, River Rat.
Punch List out.