07/29/2020 - theRock - Formwork
AO: theRock
When: 07/29/2020
PAX:
Number of Pax: 8
Pax Names:
Dollarstore, Rocky, 90210, Propeller, Steamroller, Soccer Mom, Toby, Mosby
Number of FNGS: 0
FNG Names: N/A
QIC: Mosby
Introduction
Working on form. Wanted to have some other toys to play with but couldn’t make it happen. Had to do what we could with concrete coupons and body weight.
Warm-O-Rama
Motivatorsx8
Mosey to rear of church
The Thang
Formwork
Squats x 20 slow (5 seconds per rep)
Pushups x 10 slow
Rows x 5 slow
Squats x 30 medium (3 seconds per rep)
Pushup x 20 medium
Rows x 10 medium
Squats x 40 fast (1 second per rep)
Merkins x 30 fast
Rows x 15 fast
Mosey to front
Pyramid workout with coupon or weighted ruck
Squat Thrusts x 10
Loop (250 yards)
Squat Thrusts x 10
Overhead Press x 20
Loop
Squat Thrusts x 10
Overhead Press x 20
Stand up sit ups x 30 (these were a little awkward)
Loop
Squat Thrusts x 10
Overhead Press x 20
Stand up sit ups x 30
Flutter kick press x 40
Loop
Squat Thrusts x 10
Overhead Press x 20
Coupon WWIIs x 30
Flutter kick press x 40
Curb steps ups x 50
Loop
Mary
V-ups x 30
Box cutters x 20
Circle of Trust
Growruck coming up.. 5 of 8 PAX going. Other 3 cannot make it to convergence because of family obligations.
Naked Man Moleskin
Attempted to get some large railroad ties to the AO night before. Had a plan in mind based on those, but will have to find another way to get them there. Wanted to get some thruster work in since there is a rumor Growruck will have lots of them, but YHC and Q forgot his own ruck. He will be punished for his absentmindedness and he will like it.
Had a great coffeeteria afterwards and some good 2ndF time. Glad to have this back as a normal thing.
