21 PAX rolled out of bed to tackle what Uncle Jesse was cooking.  Juggernaut pointed out last week that I had yet to give the PAX a “dose” of the Grateful Dead, so I felt it important to honor that request.  With the abundance of fartsacking lately, I thought the  lyric from the classic “Truckin” was fitting:

“Most of the time they’re sittin’ and cryin’ at home
One of these days they know they better get goin’
Out of the door and down on the streets all alone”

Moral of the story – If you (or others) are getting complacent and falling back with the commitment to getting better, use this as a gentle reminder to just keep Truckin’ on.  Only 6 months in and “What a long strange trip it’s been”.  I look forward to what’s in store.

Welcome and disclaimer – Warm up:

SSH X 25 IC

10 Burpees OYO

Merkins x 15 IC

10 Burpees OYO

Mountain Climbers x 15 IC

10 Burpees OYO

Monkey Humpers x 15 IC

10 Burpees OYO

The Main Thang:

Football Field

DORA/GRETA 1,2,3 – 10 minute AMRAP – With partner, one coupon, P1 works with Coupon on goal line while P2 sprints to 50 yd line, performs 5 Monkey Humpers, then sprints back.  Rotate until time is called

100 KB Swings

200 Curls

300 Block presses

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

 9 minute AMRAP
100-meter sprint
11 pushups
11 jungle boi squats
100-meter sprint
22 pushups
22 jungle boi squats
100-meter sprint
33 pushups
33 jungle boi squats

*add 11 to the pushups and box jumps for each round

Cool Down

15 Dying Cockroach  IC (Pacer led)

15 LBCs IC (Bo Diddley)

9 Merkins IC (juggernaut)

20 Freddie Mercury’s IC (Tickle)

COT, count-a-rama, name-a-rama, and prayer