September 28, 2020 – CrossWay Church NRA workout
PAX: Ron Swanson, GNR, Manguy, and about 300 FNG Cockroaches that were congregating in the sod.
Q: Crab Legs
Warm-up: no warm-up
Work:
Four 10-minute sets of different exercises. AMRAP each 10-minute cycle. (10 reps of 1st exercise, 20 reps of 2nd, 30 reps of 3rd, 40 reps of 4th, then back to 10 reps of 1st, etc.0
SET 1: 10-Ruck Leg Levers, 20-Ruck Situps, 30-Ruck Russian Twists, 40-LBC’s w/Ruck
SET 2: 10-Ruck Bench Press, 20-Ruck Curl to Press, 30-Ruck Triceps Extension, 40-Ruck High Pull
SET 3: 10-Flash Abs w/Ruck, 20-Z-Press w/Ruck, 30- Ankle Biters w/o Ruck, 40-Box Cutters w/o Ruck
SET 4: 10-Kneeling Shoulder Press, 20-Crunchy Frogs w/o Ruck, 30-Up & Outs w/o Ruck, 40-Oblique Crunch (each side, using 5 gal water bottle.)
We made it through 3-4 sets of each.
COT: Swanson is back, GNR likes the early mornings, Manguy may have adopted a few cockroaches to take home as pets.
Prayer
Pledge.