AO: The Rig
QiC: Gates
Pax Count: 4
Pax List: Frizzle, Gates, RedRyder, Vertigo
FNG Count: 0
Downrange:
It was a crisp Monday and YHC was ready to kick it off with some new routines from the Exicon. Read on to see what was in store for the Pax.
Warm up:
20 IC IW (in honor of RedRyder’s return), 20 IC Split Jacks, 10 IC Don Quixotes, 10 IC 4 ct Merkins, 15 IC Mtn. Climbers, OYO Arm Circles, OYO Stretch
The Thang:
Pax are there to motivate each other so we focused on some F2 on the mosey: mosey around the block past Woods Chapel BBQ while partnering up and answering the question, “what interesting insight have you recently read or listened to?”
At bottom of block back on Martin Street we walked backwards up Martin Street back to start and shared our learnings.
YHC figured it was now time to kick off the Thang with a routine recently discovered on the exicon – Jackass Burpee Webbs (find a wall and do 1 Burpee for 2 Donkey Kicks building up to 10 Burpees and 20 Donkey Kicks) . Mosey across the street to wall on Georgia Avenue for 10 ish minutes of Jackass Burpee Webbs. It sounds much better on paper…it kicked ours.
After recovery counts, Pax mosey back over to the Rig for some EMOM.
3 Sets of 5 Minute EMOM
- Set 1: 5 min emom
- 30 squats
- 15 push-ups
- Set 2: 5 min emom
- 5 pull-ups
- 10 vups
- Set 3: 5 min emom
- 10 lunges each leg
- 10 jump turn switch
CoT:
The Beach, new Brookhaven AO launching. Prayers for Vertigo’s trip to in-laws next week; prayers for RedRyder’s family serving refugees in Romania.