2 PAX = More Cowbell!
AO: Cowbell
When: 04/17/2019
QIC: Ha-ha
PAX (2): Callahan, Ha-ha
Preamble:
Where o where is everyone? Well, 2 Alpha HIMs showed up to punch Wednesday in the face. Nantan tour week 3 stop 3 if you are keeping track. The shiniest AO in the Alpha.
Warm-O-Rama:
At 0530 we mosied for a lap around the concession building and back to the truck parked at the circle. Warm ups:
- SSH
- Weed Picker
Time to work.
The Thang:
Musical Dora this morning with partner 1 doing AMRAP exercises for the song playing while partner 2 runs to an exercise point, performs exercise to prescribed number and runs back. Muse on the playlist again this morning.
| Plug in Baby | 03:37 | Warm-o-rama | ||
| Supermassive Black Hole | 03:32 | Sumo Squat w/ bag | Muscle Ups x10 | |
| Dead Inside | 04:22 | Hammer Curls | Pull ups x10 | |
| Psycho | 05:16 | Thrusters | Box Jumps x10 | |
| Pressure | 03:55 | Skull Crusher | Muscle Ups x10 | |
| Madness | 04:41 | Overhead Press | Step Ups x10 Alpha count | |
| Uprising | 05:04 | Box jump (no bag) | Dips x10 | |
| The Handler | 04:33 | Lunge w/ bag | Pull ups x10 | |
| Knights of Cydonia | 06:07 | Merkins | Run the loop | |
Mary
- LBC
- BBSU
- Dieing Cockroach
- Buzz Saw
COT:
Thanks for 1 year of health since Callahan’s M had her health scare.
3/19 Cross Ruck
3/20 Convergence at Norseman
3/28 Region Picnic at Lake Windward
8/23-24 GrowRuck
Naked-Man Moleskin:
Always worthwhile to get out and at it in the gloom! Thanks Callahan for having my back this morning.