Q: Achilles Estavillo (SideOut/JabJab/Scorpion King)
PAX: Matt Hopkins (Brisket), Launchpad (Paul Harrison), Wayne Frost (Takedown), Ramesh Adusumilli (Shades)
FNGs: None
COUNT: 5
Locomotion- movement or ability to move from one place to another… we kept moving to keep warm on 31° windy gloom…
Welcomed, first time at The Rising, Launchpad (Paul Harrison)
WARMUP:
Arm Circles 10x
Circle Arms 10x
M Phelps 10x
Motivators 5x
DC Stretches
Shakira 10x
THE THANG:
Upper Lot
5 Stations – 9 minutes each set…kept moving from each Station…labeled “Station” – 12x count each
Heart rate AMRAP
Count = 50 SSH
Station 1 – burpees (modified Flying Squirrel)
Station 2 – mountain climbers
Station 3 – Freddy Mercury
Station 4 – American Hammers
Arm AMRAP
Count = 30 Hand Release Merkins
Station 1 – shoulder taps
Station 2 – dips (fence/floor)
Station 3 – T-Bombs Modified
Station 4 – Smurf Jacks
Leg AMRAP playground
Count =40 step ups
Station 1 – squats – pulse squats
Station 2 – Bonnie Blair’s
Station 3 – high knees
Station 4 – no surrender
Ab AMRAP
Station 1 – LBCs
Station 2 – Flutter Kicks
Station 3 – vUps
Station 4 – Rope Climbers
MARY:
None
ANNOUNCEMENTS:
Scrambled Egg-cellent Challenge
3rd Yr Winter Solstice Ruck 12/20
Holiday Family Workout (planned for 12/20 – more to come)
Holiday Family Get-Together (planning Stage – looking to host or lead)
Donate Non-Perishable items when heading to a workout
COT:
Grateful for the brotherhood
Blessed to have the gloom and brothers
Reach out to other Pax
