April 5th, 2017 By Blu Crush

Disclaimer.

 

Mosey around parking lot with butt kickers, high knees & karaoke

 

COP

• SSH – 20 IC
• Burpees – 5 OYO
• Wind Mill – 16 IC
• Burpees – 5 OYO
• Imperial Walker – 12 IC
• Burpees – 5 OYO
• Low Slow Squat – 12 IC
• Merkins – 12 IC

The Main Thing:

 

This was much more difficult than I recall from the last time I Q’s this work out. The Q Smoked himself in the process.

 

Fire Lane of Pain

• Select a Rock of Appropriate size
• Ruck Rock to “Fire” stenciled on pavement. perform 10 Rock Squats, 5 Rockees (Burpee with Rock…Press overhead instead of Jump for last movement of Rockee), 20 Lunges then regular ruck to next “Fire” stenciled on pavement. Continue to each for a total of 8 circuits.
• Audible to 10 Lunges after 4^th Station.

Ruck Rock to front of school

 

• AMRAP of the following with Rock.
  • 20 Rapid fire rock sets (Curl rock up, Press Rock overhead, Tricep extension and reverse to starting position slowly to feel the negative effects.)
  • 20 Bent over rows
  • 10 American Hammer
  • 20 Flutter Presses
  • 20 Rock LBC’s
  • One lap around small track no Rock.

 

Return Rock to is original location

 

Mary:

• Flutter Kicks – 20 IC
• Heals to Heaven – 20 IC
• LBC – 20 IC
• WWI Sit Ups 10 OYO

 

Moleskin:

• TCLAPS to all for hanging with it and pushing through to the end.

Boondocks

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