AO: The Rig
QiC: Frizzle
Pax Count: 3
Pax List: Buttercup, Frizzle, Vertigo
FNG Count: 0
Downrange:
Warm up:
Stretch: glutes, hamstrings, groin, weedpickers, shoulder rotation, tricpes
Move: 20 side straddles, 10 high knees, 10 Don Quioxtes
The Thang:
Two rounds of:
10 triplex burpees / 10 count leg lifts
10 dive bomber pushups / 10 count flutter kick
10 count tricep pushups / 10 count crunches
5 pull-ups / I forget, something abs
10 count shoulder taps / 10 count plank side taps
Ab round up: 20 count X factors, 10 count window washers, 10 count hollow backs
Bonus: 3 rounds of monkey bars, 5 rows, 5 incline merkins
CoT:
Travel, book release (Dog’s First Baby), mental health
Naked Man Moleskin:
the macroinvertebrates are divided into three categories according to their dissolved oxygen requirements.