AO: Shadow
QiC: Switchboard
Pax Count: 8
Pax List: Box Checker, Curveball, Diablo, Fireballs, Manhole, Switchboard, Wreck-It Ralph
FNG Count: 0
Downrange: Oar
Warm up:
All in cadence x 15
Side straddle hop
Imperial walkers
Cotton pickers
Low slow squat
Merkins
The Thang:
Thang 1:
Mosey over to the covered tables for some 12s of step ups and dips to warm the body. (yes, not 11s…dare to be different)
Thang 2:
Mosey down past the soccer fields to the dead end to pick out a coupon (large rock). Pax selected carefully and wisely.
4 Rds of intervals. Pax performed 20 reps of each exercise with a sprint up to the concession stand and back after each. Exercises were goblet squats, overhead press, curls, overhead tricep extension.
Thang 3:
Afterward, we increased the difficulty and replayed all 4 exercises w/coupon but this time in cadence! 4count reps to be extra sure we felt the burn!
Last, we mosey back to the COT for 7 mins of Mary. We pushed the reps to 20 again with: oblique, LBC, low dolly, high dolly, heals to heaven and big boy situps.
CoT:
I gave an update about zoom! He got dehydrated at the race but is doing better. Keep him in your prayers for full recovery and send him a text w/encouragement
Naked Man Moleskin:
We may have awakened this AO officially with our new coupon area. What should we call it? Coupon corner? Sunrise circle?