Fitness. Fellowship. Faith.Conditions: low 60s and clear
FNGs: none
COP:
TTT x 10 IC
LBAC F+B x10 IC
Shoulder taps x 10 IC
Tclaps x 10 IC
The Thang:
Shuffle to the whiffle ball field. YHC likes the ball field because of the equal distances between the bases.
Start from home plate, shuffle to 1st base and complete the following:
10 Dammits with ruck on Q
Shuffle to 2nd base complete the following:
10 Dammits with ruck on Q
20 flutterkicks IC ruck in chest press position
Shuffle to third base complete the following:
10 Dammits with ruck on Q
20 flutterkicks IC ruck in chest press position
30 overhead ruck press on Q
Shuffle to home plate complete the following:
10 Dammits with ruck on Q
20 flutterkicks IC ruck in chest press position
30 overhead ruck press on Q
40 squats ruck on back on Q
10 second rest
shuffle to first base and complete the following:
10 Dammits with ruck on Q
20 flutterkicks IC ruck in chest press position
30 overhead ruck press on Q
40 squats ruck on back on Q
Shuffle to 2nd base complete the following:
10 Dammits with ruck on Q
20 flutterkicks IC ruck in chest press position
30 overhead ruck press on Q
Shuffle to 3rd base and complete the following:
10 Dammits with ruck on Q
20 flutterkicks IC ruck in chest press position
Shuffle to home plate complete the following:
10 Dammits with ruck on Q
Shuffle back to AO flag jailbreak from last light pole. Winners in order choose the exercises for Mary and YHC chooses rep counts.
Mary:
Cheetah: American hammers x 20 IC
Defib: DAMMITS x 1 on Q (😂🤣)
Stalker: low planks
DT: flutterkicks IC x 20
Tinker: WW1 sit ups x 20 on Q
Numberama: 5
Namerama: DT, Cheetah, Defib, Stalker, Tinker.
Pledge and COT
Announcements: Mud Run. Beach ruck/wod
Moleskin:
Pretty simple workout and tons of ways this can be modified, bear crawls between bases, duck walks between bases, crab crawl etc etc.