AO: The Rig
QiC: Smalls
Pax Count: 7
Pax List: Flathead, Gates, Gronkins, Happy Trees, Martina, RedRyder, Smalls
FNG Count: 0
Downrange:
Warm up:
SSH, Imperial Walkers, Don Quixote, Arm Circles, High Knees, Standing lunge
The Thang:
Mosey to the area near Hero Donuts with some stairs/ledges, where we did some footwork:
- Bunny hops up and down on one step – 1 min
- left foot up, right foot up, left foot down, right foot down – 30 sec
- same as above, but right foot first – 30 sec
- Single leg side hops up and down – 30 sec each
Mosey across the street to the parking lot:
- Karaokes across the lot and back
- Zig Zags on the lines – side shuffle right on one line, run forward to the next line, side shuffle left, run, rinse and repeat
- Burpee Broad Jump
- Side Squat walk
- Suicides
3 man grinder –
- PAX 1 Merkins
- PAX 2 15yds away squats
- PAX 3 bear crawls between – tag out
Throw in some Planks, Stiletto squats, calf raises, and redo the zig zags, burpee broad jumps, and suicides. Mosey back to the Rig, for a set of max (with good form) pull ups
Mary:
- 20 IC Reverse Crunch Dollys
- 10 IC Flutter kicks
- 20 IC Aussie Snow Angels
CoT:
Prayers still for Gates’ family and their travels for his grandmother’s funeral, as well as Gronkins’ grandfather with a chest cold. Grateful for RedRyder’s return!
Naked Man Moleskin:
Check out the SLT Announcement in #mumblechatter on our Slack!