AO: Shadow
QiC: Dunder
Pax Count: 9
Pax List: BiBo, Curveball, Diablo, Dunder, Fireballs, Manhole, Suds, Switchboard, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
- Side Straddle Hop 12
- Hairy Rockettes 12
- Low Slow Squat 12
- Windmills 12
- Low Slow Merkins 12
- Crab Taps 12
around the parking lot triangle, High knees, Butt kickers and Toy Soldiers
Then repeated the 12-count warm up exercises
The Thang:
Mosey to Ampitheater for OYO
- Wall Jumps to top of amphitheater no walking (5 levels)
- 20 Big Boy situps at the top
- 5 dips per wall on the way back down (25 dips per round)
- 20 Merkin Progression at the bottom changing each set: 1. Decline merkin, 2. hand release merkin, 3. the merkin, 4. the Werkin
- Cash out with a lap around the fields
Mosey to Pavilion in parking lot before heading up to Skatepark and playground
First set of 11’s with Step-ups and dips (some groans were heard)
Mosey to wall near the playground
Second set of 11’s with Step-ups and Incline Merkins (louder groans)
Mosey back to the start and with one minute remaining so knocked out 10 merkins and 10 Big Boy Situps
CoT:
Announcements made for Oct 9th Ruck at 2PM, talk to Billboard
Spartan Race on Oct 16th
Manhole took us out with some good thoughts and aspirations…