9/18 Rih Rih Q Backblast The Rooster

Thanks to everyone that came out this morning for my first Q at the Mutt.  We had a solid 25 guys and even the Posh showed to capture the ghost flag.  We didn’t go easy and delivered a real beat down.  We sweated, got wet, had fun and got better.  Solid work today gentlemen!

Warmup:

Grass Grabbers

Abe Vigoda

Downward Dog

Side Straddle Hop

 

Mosey to Coupons

 

Box Jumps on ledge 20X

 

Coupon Jog to Hill

 

Merkins x30 / Sprint up Hill / Burpees X10 / Sprint Downhill

Dips X30 / Sprint up Hill / Burpees X10 / Sprint Downhill

Curls X30 / Sprint up Hill / Burpees X10 / Sprint Downhill

 

Coupon Jog to Football field

 

Big Boys X10

Burpees X10

Aligator MErkin 25 yds to Flag

Back paddle 25 yds to Bleachers

Bear Crawl Back

REPEAT

 

Coupon Jog to Parking Lot

 

Merkins X10 / Sprint 10 yds / Sprint Back

Dips X20 / Sprint 20 yds / Sprint Back

LBC X30 / Sprint 30 yds / Sprint Back

Merkins X40 / Sprint 40 yds / Sprint Back

Dips X50 / Sprint 50 yds / Sprint Back

LBC X60 / Sprint 60 yds / Sprint Back

 

Overhead Coupon Carry back to finish

 

Name-a-roma

Count-a-roma

Announcements

Intentions

Prayer

 

 

 

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