Halloween is almost here and if you’re like me you will be feasting on candy for the next week or so. I wanted to start this week off with a high intensity, calorie burning workout to make a little room for those extra calories.
Q – Forced Close
Pax – Deep Dish, PK, Jitterbug, Nice & Slow, Huggies, Viking, Dry Rub, Maxi, Pew Pew, Dyn-O-Mite, Sadie, Nino, Bob Ross, Tool Time, Mr. Kotter (FNG)
COP
20 SSH’s
20 Cherry Pickers
Mosey to the fountain for Thang 1: Partner up for a bit of upper body work
P1 – AMRAP T Merkins
P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo
P1 – AMRAP Merkins
P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo
P1 – AMRAP Decline Merkins
P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo
P1 – AMRAP Incline Merkins
P2 – Run down the ramp to the bottom and do 5 Boyos. Bear Crawl back up and relieve your partner. Switcheroo
Mosey to the Bridge for Thang 2: Partner up for a bit of leg work
P1 – AMRAP Deep jump squats at bottom of the bridge
P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo
P1 – AMRAP Copperhead Squats at the bottom of the bridge
P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo
P1 – AMRAP forward lunge at the bottom of the bridge
P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo
P1 – Reverse lunge at the bottom of the bridge
P2 – Jump Bupees from the bottom of the Bridge to the top, run down the other side to the bottom, Bernie Sanders back to the top, reverse lunge back to bottom to relieve partner. Switcheroo
Jelly leg back to the flag for 20 big boy situps.
COR/NOR – Welcomed FNG Mr. Kotter. Impressed with the effort from this HIM on his first day! He refused to quit.
Huggies mentioned the next ruck is Nov. 16th. Bring a coat (new or used) to donate.
It was mentioned from Bob Ross that Nino and Kilo footed most of the bill for a great breakfast after Convergence. If you feel the need to pitch in a few bucks to help out I’m sure it will be appreciated.
Gave thanks for this group and the time spent together. Prayed for patience and peace in these tempermental times.
#SYITG
F3 Louisville 