AO: Shadow
QiC: Switchboard
Pax Count: 4
Pax List: Scout, Stevie Wonder, Suds, Switchboard
FNG Count: 0
Downrange:
Warm up:
All IC
Side straddle hop x 20
Mountain climber x20
Imperial walker x20
At this point, Scout joked that IWs were a standing mountain climber (YHC never realized that but it’s probably true)…what’s next…Freddie Mercury’s?? (laying mountain climber). Well, why not? ðŸ¤
Freddie Mercury x20
Next, we mosey/Cherokee run (sorta) to the coupon block stack
The Thang:
Basically, each pax had a coupon block and performed the following:
Curls x15, overhead press x15, goblet squat x15. First set we did IC to warm up. Then the next 5 were OYO. In between sets, pax would run down Barclay Dr. To Peachford Rd and back (approx 600M). Surprisingly, quiet a few cars out on what feels like a dead end section of road but we got thru it.
Next, we moved over closer to the middle school for some bench work.
Dips x15 IC + ten count
Decline merkin x10 IC + ten count
Dips X10 IC + ten count
Decline merkin x5 IC
Mary time: all ICx20
LBC, Oblique R/L, dieing cockroach, low Dolly, high Dolly, some other Mary exercise I don’t recall…
Before leaving, pax were asked to stop and admire their sweat mark on the ground. That’s one way to “leave our mark”!
Mosey quickly back to COT
CoT:
Prayers for Scouts family and for those in Afghanistan. Suds took us out with a thoughtful prayer, that God would use us for His purposes! Amen!