AO: ISLANDS
QiC: Miss Bliss
Date: 10/05/2023
Title: ROCK AND ROLL BEATDOWN
Number of HIMs: 3
Rapinoe, Sparky
Number of FNGs: 0
Name of FNGs:
WarmOrama:
15 SSH
15 Arm Circles Forward
15 Arm Circles Backward
15 TTT
10 Emperial Walkers
Mosey to get Cindys
Tha Thang:
PART 1 – MURDER BUNNY DASH
(AMRAP 15 Min.)
A line of 5 cones were set up in the grass 10 yards apart. Pax murder bunny from cone to cone, stopping at each cone to perform 10 reps of an exercise, after the last cone, Pax rifle carry cindy back to the first cone and start again:
-Murder Bunny 10 yards to cone
10 x Cindy Chest Press
-Murder Bunny 10 yards to cone
10 x WWIII
-Murder Bunny 10 yards to cone
10 x Goblet Squat
-Murder Bunny 10 yards to cone
10 x Cindy Swing
-Rifle Carry back to start, rinse & repeat
All Pax completed 4 rounds in under 15 minutes
PART 2 – PARKING LOT SHUFFLE
(AMRAP 25 Min.)
Pax move to the asphalt and performed a series of exercises followed by a lap around the parking lot (~300yds), rinse and repeat:
5 x Burpees
10x Merkins
15 x Big Boys
20 x Lunges (easy count)
Parking Lot Lap
Repeat
All Pax completed 3 rounds in less than 25 minutes.
COT:
– Count-o-Rama and Name-o-Rama
– Pledge
– Prayer of gratitude for the ability to push ourselves and grow, healing and quick recovery for Flea, strength and safety for all GrowRuck participants, safe travels and marital bliss for Schrute and Company as he reweds (same bride, different ceremony), and a special prayer from Reverend Rapinoe for conviction and intestinal fortitude on the part of all fartsackers missing in action.