River + Rail = Downtown Rivertown

Workout Date:

03/28/2018

QIC:

Papa Smurf

PAX:

Super Dave, Bob the Builder, Sitework, Goldberg, Mayhem, Prime, Big Wheels, Papa Smurf

The Thang:

Warm-O-Rama

IW x 20 IC

TTT x 20 IC

Windmills x 20 IC

LBAC x 20 IC (fwd)

The Chinook x 20 IC (overhead AC)

LBAC x 20 IC (rvs)

SSH x 20 IC

Mosey next to cones on road next to RR track…

The Thang

The drill is “The Cooper.” Run to #1 cone and back to #2 cone (100-120yds). 10 burpees, 10 squats and 10 merkins. Rinse and repeat. 9 burpees, 9 squats and 9 merkins. R/R  8 burpees, 8 squats and 8 merkins. You get the picture. Gut check time around #5. Something YHC found on the Exicon.

Mosey to parking lot across RR track.

Time remaining for Mary. Circle up

YHC started with 25 BBSU OYO, Box Cutters x 20 OYO, American Hammers x 20 IC, LBC x 20 IC, Flutter Kicks x 20 IC, Tempo Squats x 20 IC, Mt Climbers x 20 IC

Time

COT

Count-O-Rama/Name-O-Rama 7 PAX

Prayer Request- Spoken/Unspoken

BOM by YHC

Moleskin

Hats off to the Republic for allowing me to be your Q.

Until we meet again…

Papa Smurf