AO: Terminus
QiC: Smalls
Pax Count: 4
Pax List: Aquafaba, Chemical Bond, Smalls, Vertigo
FNG Count: 0
Downrange:
Warm up:
I improvised a bunch of stuff… 🤷♂️
The Thang:
Mosey meanderingly to the oval, stopping along the way for several rounds of the following:
- 5 Merkins
- 5 Wide arm merkins
- 5 Diamond merkins
- 5 Stn Mtns
as well as a stop for going down the Noguchi Playscape slide and doing the merkin round on the concrete dome there.
Mosey to the pull up bars for 10 negative pull ups.
3 rounds of a lap around the track with two sections of 75%-80% effort and two sections easy.
After each lap, stop for sets of:
- raised front foot split squats – 10 each leg
- bulgarian split squats – 10 each leg
- split squat holds – 30 sec each leg
mosey back to the flag with another stop for the merkin set.
CoT:
TaPs for Vertigo and his family as they travel soon for a family funeral, and for Chemical Bond in cleaning/packing up his home/lab
Naked Man Moleskin:
So swampy…