QIC:
Grouper
PAX:
Apnea
Baywatch
Belding
Cheesehead
CZ
DBA
DILLIO
Endo
Grouper
Hitchhiker
Miley
Petey
Rub N tug
Saint
Urkel
Vanellope
WATERBOY
Wise Guy
Nice and chilly 45 degree morning at The Ranch with 18 PAX in attendance and @Wise Guy visiting from F3 Tallahassee.
Quick disclaimer and reciting of the 5 core principles and straight to work.
Rifle carry block to round about near dead end
Warm up
SSH IC x 15
Frankenstein IC x 15
Baby arm circles IC x 10 (+reverse)
Merkins IC x 10
Mountain Climbers IC x 15
Shoulder taps IC x 15
Rifle carry to dead end near fire hydrant
3 sets of the following:
Push block from one end to the other (fire hydrant to light
20 block curls
20 block swings
20 OH press
Rifle carry back to start
Slowsy with block back to corner and partner up
Lap of farmer carry and catch me if you can w/ 5 burpees around tennis courts and dog park
Rinse and repeat (2 total laps)
Slowsy to field of pain
DORA (cumulative reps of the following with partner, one doing block work and one doing mosey to end of field and back)
100 curls
200 OH press
300 flutters (easy way) or until finish
COT
Prayers for all PAX and families as we look to get off to a strong start in 2022!
Prayers for those that may have something on their mind they are unwilling to share and for those who could not make it out.
Check Slack for Q of the Year beatdown details for this Sat, 01/08 at The Boneyard!!!
Quote for the day:
“Pain doesn’t tell you when you ought to stop. Pain is the little voice in your head that tries to hold you back because it knows if you continue you will change.” -Kobe Bryant