thepatriot Beating the rain

Date: 2025-04-07
AO: thepatriot
Q: Booking
PAX: Anchorman, Boardwalk, CableGuy, Ice Tea, Smokey, Wedding Singer, Rim Fire, Lucius, Strange Brew FNGs: None
COUNT: 10

WARMUP: SSH, WM, IW, HB, CP, WMH, MP, DD, WGS
THE THANG:
10 OH Press— backwards run to far 10 —- 10 burpees mosey to goal line 20 Low rows— backwards run to far 20— 20 merkins mosey to goal line 30 curls— backwards run to far 30— 30 mountain climbers i/c mosey to goal line
40 atlas shrugs—- backwards run to far 40–40 copperhead squats mosey to goal line 50 coupon calf raises—- backwards run to 50– 50 SSH i/c mosey to goal line 40 coupon swings —- backwards run to 40– 40 shoulder taps i/c mosey to goal line 30 around the worlds —- backwards run to 30– 30 squats mosey to goal line 20 curls — backwards run to 20 – 20 merkins mosey to goal line 10 blockies—- backwards run to 10– 10 burpees run to goal line

Fellowship lap

Lightening round 20x each
OH press
Curls
Atlas shrugs
Low rows
Squats
Calf raises

MARY: dirty dogs, donkey kicks, toy soldiers
ANNOUNCEMENTS: convergence, east meets west happy hour, Murph, bone a thon
COT: think about one thing you can do more of today and one thing you can do less off today to better yourself and those around you

Tags: thepatriot, Anchorman, Boardwalk, CableGuy, Ice Tea, Smokey, Wedding Singer, Rim Fire, Lucius, Strange Brew