Location: Gridlock
Date: 2024-05-06
Weather: “It’s not gonna rain” – Oshag
Q: Zebra
PAX: 9 – Sous Vide, Deacon Blues, Circle K, Buzz Kill, Hoser, Oshag, Santa’s Little Helper, Cowbell, Zebra
Warm-O-Rama
Pax loaded up their rucks with extra weight, plus hauled a couple dumbells, 18lb fitness balls and a kettlebell.
Tha Thang
Rucked the extra weight around to the pull up shelter for some PT:
Circle of sharing: front squats, squat press and oh press as we passed the rucks in a circle between rounds.
Buy in: parking lot sprint – halfway and back then full lot and back. Then 5 minutes alternating 6-10 reps of bench jump squats + flutter kicks.
Rucked the weight back to the AO. Pax were asked to share a story of generosity they had experienced or witnessed.
Finished with pax choice – bent over rows, oh press, skull crushers, burpees, low-hi curls.
Words of encouragement for the day:
1. “You can do hard things” -Emily Presley
2. Tell your people you love them
3. Give generously of your effort, energy, time and money
End in COT