Garage Clean Out!

Garage Clean Out!

Date 06/01/18 – StingRay

QIC: Bam Bam

# of PAX: 13

PAX: Baby Back, Etch-A-Sketch, OTC, Sparky, Butterfly, Yard Doc, Spin Doctor, Knuckle Puck, Bogey, EOM, Dino, LETC, Bam Bam

WARM UP:

  • Seal Clap – 40
  • Deconstructed Burpees (Modified) – 15
    • 15 Squat – Slow 3 Count Down
    • 15 Diamond Merkin – Slow 3 Count Down
    • 15 Leg Thrusts (Modified – Plank to High Right to Plank to High Left to Plank)
    • 15 SSH – 3 Count
  • Parking Lot Spacers
  • Mosey to the Playground

THE THANG:

  • Tabata Protocol – 45 Seconds Work – 15 Seconds Rest – Next Station
    • Kettle Bell Swings
    • Carolina Dry Docks – from the box
    • Squat Thrusts With 30-lb Medicine Ball
    • Lunges With 35-lb Dumbbells
    • Overhead Squat With PVC
    • Crab Lunge With Baseball Bat Wood Chop
    • Rotational Side Raises With Sandbag
    • Freddie Mercury
    • Dips
    • Mountain Climber to Bench
    • Battle Rope – Waves
    • Jump Rope
    • Cat Litter Carries
  • Mosey to the Football Field for 11s
  • 11s:
    • A Side (fence) – Donkey Kicks
    • Crawl Bear to B Side.
    • B Side – Deconstructed Burpees (Single Count, unmodified).
    • Bear Crawl to A Side.
  • Out of Time

COT/MOLESKINZ:

  • Count-orama
  • Name-orama
  • Announcements –
    • Ruth’s and Reflections to follow – The Man in the Mirror discussion
  • Prayer Requests –
    • Prayers to BTB and family with the 2.0;
    • Prayers to Bogey’s friend who’s hospitalized with Cross-Fit induced rhabdo. Lets pray he comes to the light side after he recovers.
  • Thank you gentlemen for allowing me the opportunity to lead today. I am again grateful for your patience as I fumbled my way through yet another workout and prayer.  As they say, practice makes perfect. Bam Bam out.
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