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