AO: Shadow
QiC: BiBo
Pax Count: 19
Pax List: BiBo, Big Apple, Box Checker, Chaingang, Dubya, Dunder, HVAC, Leon, Madoff, Manhole, Mossad, Novocaine, Radar, Rum Runner, Saltlick, Scout, Suds, Wreck-It Ralph
FNG Count: 1
Downrange:
Warm up:
2 SETS (10 X SSH, 10 X MTN CLIMB, 10 X IMPERIAL WALKER)
MOSEY TO FRONT OF SCHOOL
The Thang:
2 SETS (10 X DERKINS, 15 X PRISIONER SQUAT, 10 X DIP, 10 X RUN STANCE SWITCH OYO)
MOSEY TO OTHER SIDE OF SCHOOL
2 SETS (15 X SUMO SQUAT W/KICK, 8 X MILMERKIN, 10 X IMPERIAL SQUALKER, 10 X PLANK SKIER HOPS)
2 X RUN STEPS
2 X (10 X STONE MTN, 15 X Y SQUAT, 10 X PARKER PETER, 15 X JUMP TUCKS OYO)
2 X RUN STEPS
MOSEY TO BOTTOM
21 X LBC, 21 X LOW FLUTTER, 21 X DYING COCKROACH, 21 X LOW LEG RAISE, 21 X OBLIQUE, 12 X H2H
CROWD PLEASER – 7’S: 8CT BB AT TOP, 8 X MERKIN IN THE MIDDLE, BONNIE BLAIR AT BOTTOM
MOSEY BACK TO START
10 X SLOW CURB DERKIN, 10 X PRISONER SQUAT
CoT:
Another beautiful August morning for a workout. Thank you to BoxChecker for bringing his friend BPA to F3. ManHole, hope the leg gets better soon.
Diablo, I used your Sumo Squats with a kick during the workout. The Pax seemed to enjoy them greatly. Thank you for cluing me into this move.
Naked Man Moleskin:
Thank you for allowing YHC to lead the group today.