1st Shot at Qing the newest AO – I showed up early to drop off the “tire” and set up the cynderblock playground then ran to the fountain to get things kicked off.
Disclaimer – mousy to the “long way” to the playground – with the muscle flag stand, exactly 1/2 mile. Circle up for a quick warmup. All in cadence:
SSH x 20
Scorpion Kicks 10 x each leg
Shoulder Taps x 12
Everyone grab a block – mousy over to edge of the field and line up.
1st Effort – Bear crawl out 30 yards with block – perform 10 merkins – Bear crawl back with block – 5 man makers
2nd Effort – Kong out 30 yards with block – perform 10 merkins – Kong back with block – 5 man makers
Count off 1,2,3
Group 1 – tunnel block slide – pull the block under yourself passing it to next pax get up run to the end waiting for the block to be slide down – continue to mark and head back to the start.
Group 2 – over under with the block – out and back to the mark
Group 3 – 10 curls – 10 squat press – 10 man makers – continue until both group 1 and 2 complete their journey
Rinse and Repeat
Group 1 – Timer – Indian style tire flip, jump through then go to the back of the line. Challenge apprx 40 yards.
Group 2 – Sledgehammer tire slam. 100 count each Pax does 10 reps while the rest of the group does alternating block step overs. If rep count reached then each Pax does 5…..
Group 3 – block squats, deep block merkins, alternating block merkins, overhead block press
Rotate through all 3 stations.
Before returning blocks – 2 sets of arms in cadence curls x 20 with 10 secs rest then overhead tricep press x 20
Roll tire back to QIC truck – Tool recommended Pax should run around the tire while rolling to the truck – challenge complete.
Indian Run back with the Muscle Flag stand in hand leading the charge.
4 minutes of Mary finish with 3 burpees.
COT – Count off, Name O, Intentions, Prayer of Thanksgiving.
