2 PAX met in the gloom for an EC 5K, going the OG route. At the the time of the ME, 9 PAX assembled for a steel heavy beatdown with some flare. Welcome FNG Trojan! Let’s get this work.

• Warmup
  • SSH IC x20
  • Slow squat x10
  • Willie Mays Hayes IC x10
  • Slow Merkins IC x10
  • Mount climbers IC x10
  • Peter Parkers IC x10
• The Thang
  • Mosey around the church to the steel pile
  • Mosey to the bottom of the back parking lot (near the steel pile)
  • Warmup with 5 burpees OYO
  • Here’s the thang – PAX will do a high rep exercise and then go immediately into the travel up and down, then plank it out for the 6, followed by burpee cooldown
  • Round 1:
    • OH Press x30
    • Lunge walk with steel up hill to second island, run back down
    • When complete 5 burpees OYO
  • Round 2:
    • Goblet squats x30
    • Bear crawl steel pull up hill to second island, run back down
    • When complete 5 burpees OYO
  • Round 3:
    • Curls x50
    • Duck walk with steel up hill to the second island, run back down
    • When complete 5 burpees OYO
  • Round 4:
    • Bent over rows x50
    • Crawl bear steel pull up hill to second island, run back down
    • When complete 5 burpees OYO
  • Round 5:
    • Thrusters x25
    • Rifle carry (steel overhead) jog up to the very top of the hill, run back down
    • When complete 5 burpees OYO
    • Mosey to steel pile and drop off steel – head down to bottom of main parking lot and line up for last thing…
  • Finisher:  Jackass Merkin Bear crawl & crawl bear
    • All PAX do a JAM then bear crawl 4 steps, JAM, 4 steps, JAM, etc. all the way to the second island
    • When you get to the second island, stop and immediately crawl bear back down
    • Yikes!
  • Circle up for Mary

• Mary
  • Flutter Kicks IC x25
  • Box cutters IC x25
  • Superman ROF

COT:

Thoughts and prayers are with the folks in FL who are dealing with a serious situation from Hurricane Ian. Stay engaged on this as I am sure there will be opportunity to help in some way – donations, support, etc..More to follow!

It is always and honor to lead these men. If you don’t Q often, do it more often. While the PAX will certainly appreciate it, YOU will grow and get better. I guarantee it!

SYITG

OPEC