Conditions : Much warmer than previous days, close to 50!
Q : Spike
Beatdown : 8 PAX Posted
DISCLAIMER : Was given heartily.
Warmup :
- SSHs 19X IC
- Arm circles 10X IC
- Chinooks 10X IC
- Weed Pickers 10X IC
- Sprinkler’s 10X IC
- Plank Position – push down on toes (heels to ground) stretch
- Plank Jakcs 10X IC
- Cobra Pose stretch
- Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
The Thang : part 1 :
Tortoise and the Hare B.O.M.B.S.
1 PAX takes 2 coupons and starts moving.
Rest of the PAX does one of the BOMBS exercises.
Everyone sprints to catch up.
Next PAX in line takes the coupons and continues moving as far as they can.
PAX moves onto the next letter.
This was done for about 2.5 laps (around 1.25 miles)
5 Burpees
10 Outlaws
15 Merkins
20 Big Boy Sit-ups
25 Squats
Arrived back at the flag with both coupons deposited, then YHC started the mosey to the Gateway Pharmacy Parking Lot (around 0.5 miles).
In the parking lot :
15x IC each :
Gas Pumps
Alternating Shoulder Taps
Twinkle Toes (Al Gore calf raises)
E2K (10 each side)
Werkins
American Hammers
Yo Rocky Balboas
Lap around Gateway Pharmacy to the Mural on the side wall where we took a picture, then mosey back to the flag.
YHC recounted the story of his parents visiting this pharmacy in 1968 when they moved to Phoenixville, and how they had a real “soda fountain then!” Then regarding how CRT (who generally only rucks with us) started working here over 30 years ago working his way up from clerk to head pharmacist!
COUNT-O-RAMA : 8 / NAME-O-RAMA
COT : included prayers for a father-in-law (recovery), work related concerns, and for all of us to put ourselves in “someone else’s shoes,” especially during this season.