AO: all-things-rucking
Q: Kojak
PAX: Gulfstream, heatstroke, WaWa, Scrum, Peppa
FNGs: None
COUNT: 6
WARMUP:
SSH’s
Merkins
Hillbillies
Penny Pickers
Slow Squats

THE THANG:
Burnette and Nobles WOD
25 minute AMRAP
10 Goblet Lunges
5 Hang Clean and Press
9 Burpees
3 Ground to OH
30 Swings
400m run

14 minute AMRAP
In the middle of the ramp do 10 reps of the following:
Sumo Squats
Up and Overs
Curls
Cocoons
Run to the dragway side of the ramp and do 10 HR Merkins. Run back to the middle of the ramp and do the above. Run to the Speedway side of the ramp and do 10 Mountain Climbers.

Finish up with a ruck around the rest of the loop around the speedway.

MARY:
No time

ANNOUNCEMENTS:
—Brewruck tonight at Cabarrus Brewing at 7PM.
—The Ochodown starts at 6PM somewhere in Harrisburg Town Center. Keep an eye out for official start info.

COT:
—For Baby Millie
—For the area families that have lost children this week in tragic events.

MOLESKIN:
—The WOD was for officers John Burnette and Andy Nobles who were killed in the line of duty 30 years ago today. Thinking of them and the ultimate sacrifice they made definitely pushed me through.
—Lots of good chatter out there today from Wawa’s clothing choices to Gulfstream’s xray vision to Heatstroke’s vast tips to “modify” most exercises to Peppa being pimped out at work to Scrum being taught by the KGB.