Loading…

Gold Plate’s Goodies

    • When: 01/11/19
    • QIC: Reborn
    • The PAX: White Hat, Boomer, River Rat, Beyoncé, Homer, Al Gore, Gold Plate (R), Reborn

YHC was honored to lead 7 of Rock Hill’s finest HIMs this brisk gloom at the Petra Ruck WOD. Thank you Catfish for the opportunity. We began the WO with the F3 Disclaimer from Sapper, the Bootcamp Q, and then a speedy Ruck March around the parking lot ending up at the front of Adventure Air where YHC had left Gold Plate’s famous coupons (Thank you Gold Plate). YHC asked the PAX circle up and drop their Rucks for the following:

WARMUP

All in cadence: Side Straddle Hops, Imperial Walkers, Low Slow Squats, Merkins, & Peter Parker Peters. Then YHC requested that everyone put their Rucks back on and begin the WOD.

THE THANG

Thanks again for Gold Plate for bringing his beloved truck load of coupons this morning. YHC had previously placed the coupons (Cindys and Battle Rope) around in a circle to make sure that there were enough to get a full body WO in.

The excercises were as follows each performed for 1-minute with a 15-second break in between sets:

Battle Rope, Overhead Press, Alternating Lunges, Big Boy Sit-ups, Curls, Tricep Extensions, Low Slow Squats, Plank w/Ruck, Abyss Merkins, Upright Rows, Lateral Lunges, Flutters w/Ruck Press. After every third exercise we rucked for 0.25ish miles.

ANNOUNCEMENTS

Read Your Newsletter.

2nd F Lunch-Jan. 29 at 1200-RoCo Rock Hill

Jan. Cell Phone Challenge.

QSource Grinders (attend one).

PRAYERS/PRAISES

The prayer was led by Sapper at the end of the WO with the bootcampers.

Leave a Reply