- When: 01/28/23
- QIC: Extinguisher
- The PAX: Sasquatch, Six Mill, Blue Lights, Dribble, Hot Wheels, DNR
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