Squats, Merkins, and Filler

Date: 2023-10-10
AO: atlantis
Q: True North
PAX: Deflator, Infinity, True North
FNGs: None
COUNT: 3
WARMUP: 25x SSH, 10x world’s greatest stretch, 10x slow copperhead squats THE THANG: mosey to the dock
-under the bridge, 20x Mike Tyson merkins, ~30 sec wall sit
-at benches, step up, squat x1, step down, merkin x1 (repeat, increasing merkins to x10)
-grab rip rap coupons, rifle carry to the dock, 20x big boy situps, bear crawl down the dock to 10x pistol squats per leg, crawl bear back to 20x big boy situps, return coupons -at benches, repeat except countup squats
-under bridge, repeat mike tysons and wall sits
-25x calf raise in neutral, pointing out, and pointing in position
MARY: ring of fire merkins (x11 each, 99 total), repeat with squats, then 20x flutter kicks with a brief hold at 6″
ANNOUNCEMENTS: distributed Ao lead while hammerhead is out for a spell; ruck upcoming 11/11
COT: “Bad men need nothing more to compass their ends, than that good men should look on and do nothing.” Every uncomfortable decision/situation/etc. you push through today and every day prepares you to be (and makes you) a good man that does something.