Record skip

Record skip

Clear cool morning, quick disclaimer

Moving COP (x4): 5 burpees OYO, 10 merkins IC, 15 LS squat IC, 20 Freddie Mercury IC

Thang

Rocks for lifting (4 sets with reps 10/15/20/10); run to far pole and back in between

Curls / Squats / Skull crushers

Partner Work (2 full times through)

Partner 1: run to benches for ladder (ascending 1-6, jump up followed by Irkin)

Partner 2: run down to light pole for 10 burpees OYO

Back at mid-point: 10 handslap merkins (flapjack)

Wall sit: presses / wall sit Indian run with 5 merkins run to end

10 HR burpees OYO

Flutter x 25 IC / LBC x 10 IC / 3 burpees OYO done

COT

Good old-fashioned work today. All the pax pushing through and little complaining (i.e. Gummy nor Spack in attendance). Slight grumbles as Q was on repeat (hence record skip) during the moving COP. More reps equals more gains.

Appreciate the opportunity to lead this crew of gentlemen every time.

Aye.