AO: The Rig
QiC: Gates
Pax Count: 3
Pax List: Buttercup, Gates, RedRyder
FNG Count: 0
Downrange:
3 PAX showed up on the 3rd of May for some Monday motivation. We were expecting rain but the skies held up for the 3 Pax to do sets of 3 on the 3rd.
Warm up:
15 IC Imperial Walkers
20 IC SSH
15 IC Weed pickers
10 IC 4cnt Merkins
15 IC Prisoner Squats
The Thang:
Mosey around a half block with stops at the corner for 20 dips OYO, 20 shoulder taps IC (cut through the dirt road) and then over to Bill the Hill.
Hill Runs – 3,2,1
3x Run up hill with 20 leg raises at top and 20 plank jacks at bottom
2x Feel the bern (backwards run) up hill with 20 jump squats at top and 20 hand release merkins at bottom
1x Sprint up hill with 20 gas pumps at top and 20 plank jacks at bottom
Mosey back to The Rig
3 sets of 3’s – EMOM Pax rotate exercise (Exercise 1: kettle bell swings, Exercise 2: LBCs, Exercise 3: Pull ups) for 3 sets with 1 minute rest between sets
Finished with 20 IC Low Dolly
CoT:
Pax discussed how just showing up is 1/2 the battle. YHC was encouraged by conversation with Buttercup about making an impact on each other. Closed in prayer.