Richy Rich

QIC: Ohms
Date: 03/12/2019
PAX: Dirk, Early Bird, Flemish, Hobo, Iron Butt (RESPECT), Laces Out (RESPECT), Money Ball, Peanuts, Ringwald, Roadhouse (RESPECT), She-Shed, Skitch, Speed Bump, Sunburn, Sunshine, The Count (RESPECT), Threeskin
AO: Hill City

Conditions

Perfect.

The Disclaimer

I am Ohms. I am not a professional. Modify if necessary.


COP

Mosey to Love Shack Parking Lot

– SSH x 20 IC
– Plank x 10 IC
– Merkins x 10 IC
– Squats x 10 IC
– LAC x 10 IC
– LAC (REV) x 10 IC

– 50 yard sprints x 2

– SSH x 20 IC
– Plank x 10 IC
– Mountain Climbers x 10 IC
– Plank Jacks x 10 IC
– Windmills x 10 IC
– Willie Mays Hayes x 10 IC

BURPEES x 15 OYO ( RIP WATERBUG )

– 50 yard sprints x 2

– SSH x 20 IC
– Plank x 10 IC
– Annie (R) x 10 IC
– Annie (L) x 10 IC
– Superman x 10 IC
– Seal Claps x 10 IC
– Overhead Press x 10 IC

Mosey to Mount Midoriyama

The Thang

FOURTIES

Exercises (Merkins & Squats)
– 30 Merkins, 10 Squats
– Sprint up hill
– 20 Merkins, 20 Squats
– Sprint up hill
– 10 Merkins, 30 Squats
– Sprint up hill

Exercises (Dips and Calf Raises)
– 30 Dips, 10 Calf Raises
– Box Jump concrete steps
– 20 Dips, 20 Calf Raises
– Box Jump concrete steps
– 10 Dips, 30 Calf Raises
– Box Jump concrete steps

BURPEES x 15 OYO ( RIP WATERBUG )

Mosey back to Blue Rhino Parking Lot

BURPEES x 15 OYO ( RIP WATERBUG )


COT

“An athlete is a mindset. It’s how you prepare, think, and execute. Not because of some elite status or physical stature. Anybody can be an athlete.”

Look into “Finding Ultra” written by Rich Roll for some awesome motivation and a story about a guy who truly turned his life around.


Moleskin

Prayers go out to Waterbug and his family!