BoW Subbing for Old Bay

Q Nugget

Pax
Zartan
Methane
Vincent
Violet
Tammy Faye
Slinky Dog FNG
Digiorno
Scuba Steve
Flo Jo
Gillespie
Pope
Shank
Tron
Nugget

Gearlander: green tights, black F3 shirt, black Adidas shorts and some Mizunos that are on their last legs.

Weather was perfect and I walked up to some HIMs ready to see what was in store. Coupons are lacking at the O, so I needed to use body weight. No timers, no tabata or EMOM today. Not your everyday Nugget Weinke.

YHC disclaimed and headed up the track, circling up across from Rock creek for COP

COP

Kendra Newmans

Abe Vigodas IC

Copperhead squats IC

Imperial Walkers IC

We counted off and had an even number of 14

Thang 1

We partnered up, but after the domination of O at the AOlympics, YHC set ground rules: Scuba Steve, Violet and Vincent were not allowed to be each others partner.

50 SSH OYO

200 meekins as a team

40 SSH OYO

200 LBCs as a team

30 SSH OYO

200 squats as a team

20 SSH OYO

200 overhead claps as a team

10 SSH

Some were easier than others, but mumble chatter was prevalent (which I love, hell I was the 2nd F Q)

Thang 2

Find another team to work out opposite.

Team 1 9 squats, 6 meekins, 3 LBCs

Team 2 rest

Flapjack rinse and repeat for 10 rounds.

Pope and I were opposite Flo jo and Methane. It’s easy to lose yourself in the glow of that blue hurstbourne pullover. But I digress.

Mosey over to the track for a plank, lunge walk inchworm. 14 pax is a long line. Halfway through we switched to LBCs while the 6 lunge walked to the front.

We had about 10 minutes to go, so we did 1 burpee and 4 lunge walks towards the flag. Rinse and repeat until 1 minute left and headed to the flag for …

COR, NOT, COT

We had one FNG, and since it was my first Q, I did the naming out of order. Welcome to Slinky Dog. Reminded everyone of the Scavenger Ruck this Friday. Still humbles me that 13 other guys came out to work out at 530 am again with me.

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