RIP Tyre

My travels continue as a guest Q. It remains an awesome opportunity to see some of the old Pax and also meet fairly new Pax/FNGs. I took my talents over the Buckman to the Pax of Asgard. YHC did dedicated the workout to Tyre Nichols who was assaulted by 5 police officers and eventually died  from injuries after a traffic stop.   7 Pax posted in the gloomy cold for a master mix beatdown.

 

COP

SSH x15

Tempo Merkin x 10

Mountain Climber x10

WMH x 10 seconds each leg

Reacher x 10 reps

LBAC x 10 reps

Michael Phelps x 10 reps

The Thang:

Mosey to concrete platform with Jumpropes

7 minute EMOM 1 minute jump/1 min rest(Al gore or Plank hold)

Mosey to field with Cindy’s

cones setup for 50yds

Run to fence line perform 10 Kraken Burpees, Run back to start peform 10 Broad jump Burpees, back to start grab Cindy perform 10 Blockees

Lineup at cone with Cindy’s Rifle Carry to 1st cone for 10/20/30/40/50

Cone 1: 10 Manmakers—>Murder Bunnie Cone 2

Cone 2: 20 Alpos—>Reverse Murder cone 3

Cone 3: 30 Inchworms ft on block—MB cone 4

Cone 4: 40 BBSU—> Honeypot (bear crawl with Cindy) Cone 5

Cone 5: 50 KB swings–pick up the six

Round 2:

Dirty Diaper Carry to Cone 1

Cone 1: 10 Goblet Squat–>MB

Cone 2: 10 Lunges 1:1—Reverse MB

Cone 3: 10 (each leg) Side Lunges—MB

Cone 4: 10 Quad Thrusters—>HoneyPots

Cone 5: 10 Calf Raises—> pick up six/ 10 count

Round 3:

Blockwebbs

1 Merkin 2 OH press, 2 Merkins 4 OH press……5 Merkins 10 OH

Finisher:

Bring Sally UP/Down performing Curl N Press

3 Min Plank Holds High/Low/Side

Circle up at Flag

Announcements: Kraken 2/11, Spartan Sprint 2/26

Prayers: Ian, DrumStick (sister), Tyre family and F3 Pax

Message: Find your Why

Pledge