AO: The Rig
QiC: Gates
Pax Count: 6
Pax List: Chemical Bond, Frizzle, Gates, Spacelaw, Tofu, Zero
FNG Count: 0
Downrange:
YHC got a call, actually text, from Jumbo that he needed a backup Q for the 10/28 Shake-weight. Jumbo sent his plans for leg day which the PAX did plus some additional work to make it a full body workout. Read on below.
Warm up:
SSH, Imperial Walkers, Don Quixote, Merkins, Plank-o-rama, Low Slow Squat, Arm Circles, stretch and short run around Maepole block.
The Thang:
Thang 1: Merkin Ring of Fire
Pax hold plank while Pax, one at a time perform, 1 Merkin…continue all the way up to 10 or until Pax revolt or until rescued by approaching garbage truck for dumpster pickup in Maepole parking lot (yes, we had a brief pause at set 9 when we thought the garbage truck was coming through parking lot but no relo required and that meant back to plank and Merkins to finish up).
Thang 2: Leg AMRAP 20 minutes
20 minutes of the following:
- 10 Bear Hug Squats
- 20 Bonnie Blairs/Mary Katherines
- 30 Prisoner Squats
Thang 3: Wrapup (one set)
- Coupon Flutter Kicks
- We’re Not Worthy
- Curls
CoT:
Chemical Bond joined us at Shake-weight and has a VQ at Terminus on 10/29
Prayers for Gate’s wisdom in parenting 2.0 going through some life/growth opportunities
After a no-coffeeteeria Thursday, Friday Shake-weight made up for that with 2 Pax bringing coffee (thank you Spacelaw).
Naked Man Moleskin:
RIP Gates sandbag which may have taken a season ending tear