AO: Shadow
QIC: Curveball
Pax: chaingang, curveball, manhole, potter, radar, saltlick, stewie, switchboard, zoom
FNGs:
Downrange:
Warm-o-rama:
12x All IC:
– SSH
– Low Slow Squat
– Imperial Squawkers
– Windmill
Then:
– Warrior Lunge from curb to light pole
– Potter’s Lunge back
– Down dog progression
Mosey to Vanderlyn Hill
The Thang:
Thang 1: Dozen by Deuces
Hill sprints (5 sets alternating forward run then backward run)
At the top: 10 Bodybuilders reps descending by 2 each time down to 2 reps
At the bottom: 2 Squats ascending to 2 each time up to 10 reps
Plank/Runners Stretch for the 6. Zoom and Switchboard crushed it.
Thang 2: Trap Game
Alternating Tricep Dips and Incline diamond merkins. IC – 3 count down 1 count up:
25 dips
10 Diamond Merkins
20 dips
10 Merkins
15 dips
10 Werkins
10 dips
10 Merkins
Mary:
20x LBC
12x Oblique (Flapjack)
20x Low Dolly
10x Merkin – 3 down 1 up
25x Low flutter
15x American Hammer
15x Boxcutter
15x Heels to heaven
COT:
-Reminder about Young Life Drive-In Fundraiser. Check your email for msg from Potter.
-Wreck-it Ralph has Gears tomorrow at 6a.
-Someone has the run at 6a (Snake Oil maybe)
-Salt Lick took us out.
Naked Man Moleskine:
Some PAX had trouble counting during Mary so we switched to Merkins again to course correct.
Beat(down) Poetry:
Two. The hill. Up. Ten.
Count to four. We fight for more.
Mary. Merkin. Mary. Done