Rock BOMBS

PAX:

Stones, Bueller, Diapers, Gambit, Chumbucket, Hostilo, Spaulding, Black Lung, Ray, Sawed Off, Al Gore, Dwight, Slim Shady, Swanson, Dabo, Peaches (QIC)

Conditions:

47 with a breeze

Disclaimer:  Push yourself and the man next to you, Lets go!

Warm Up:

SSH x 25 IC

TTT x 15 IC

Partner up, Mosey to my Pickup and each pair grab a piece of SCDOT Class B Rip Rap (40-50 LBS each) chilled to 50 degrees for your pleasure.

Let mosey the loop back to the path near Play Ground and line up.

THANG:

B.O.M.B.S. w/Rock

B urpees x 50 jump over rock between burpees while Partner runs to fence and back

O verhead press x 100 with rock while Partner runs to fence and back

M erkin x 150 while Partner runs with rock to fence and back

B ig Boy sit ups x 200 while Partner runs with rock to fence and back

S quats x 250 with rock while Partner runs to fence and back

Help the last group finish their squats.  Mosey back around the loop with rocks passing rock between PAX as needed and place in my pick up (Carefully).

4 MOM

Flutters x 50 IC

Backscratchers x 20 IC

Dirty Dogs x 15 IC (both sides)

Done!

COR

NOR

Announcements:

-P-200 Meeting tonight British Open Pub, wings and ribs and Dabo tab will be open for all.

-Oyster Roast this Saturday 4-8 Rose Hill north side, let me know if your coming or sign up on Q sheet to finalize food.

-Yacht club doing a workout this Saturday @ 5:15 since its a make up day for Schools.

Prayers:

-Corbit Family

Moleskin:

-I have a new respect for people who run with Ruck Sacks.

-I found the secret to silencing Gambit during a workout, give him a rock to work out with.

-Dabo was full of energy this morning after his week in Belize.

-Dwight real likes running with rocks he wouldn’t pass it off! #Beast

-I was really hoping Judy and Gump would be here to feel what its like being over 100 lbs #fartsackers

Always a pleasure to Lead!

Peaches out!

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