The Goat

On IR, so I guess I’ll just adjust and modify to avoid knee stuff.  How does that jive with the “If you Can’t Do It, You can’t Q it”?

Well no one stepped up to Q on Slack, so…..

Warm Up: ———————————————–

The THANG —————————————-

“Circuit on the Island”

6 Stations

Station 1  Merkins

Lunge Walk to Station 2

Station 2:  Big Boys

Broad Jump to Station 3

Station 3:  Overhead Presses

Frog jump to Station 4 (this really sucked and caused cramps b/c of the long distance)

Station 4:  Calf Raises  (Dirty Calves)

Crab Walk?  to Station 5

Station 5 – Squats

Bunny hop to Station 6

Station 6:  Inverted Rows at the tables (gotta balance those Pecs with some Lats)

Repeato:  We did about 1.5 loops.

Mosey back to StartEx with all the gear.

Lesson learned / Q Fail:   YHC though the the PAX would step up and mosey with Gear, but they couldn’t/wouldn’t.

Lesson learned / Q Fail:   Took  more time that anticipated to set up tables for inverted Rows

Lesson learned / Q Fail:   Took more time than anticipated to to get all the gear to thh Island

Arrived at COT 2min late.   Did the obligatory Burpees, per Minute.  Mana’s Boy helped me out.

COT ——————————————————————————-

TAPs

Eh Yall MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Lindy space- Starting college
Balljoint t friend / Ratchet Jasón Hell – remission
Turtle man – cancer treatment coming back
F3 – parents
Boudin family trip to Africa

Thanks for the PAX
Orangeman / family flights
Tube’s M kidney stone
Norwood – Pituitary gland surgery
Gator – Moved to Gainesville, starting new job.   (may start F3 in Gainesville, we’ll be watching from Gastonia)