AO: The Rig
QiC: Frizzle
Pax Count: 5
Pax List: Frizzle, Gates, Martina, Smalls, Tofu
FNG Count: 0
Downrange:
Warm up:
22 SSH IC, 11 high knees, IC, 11 weed pickers IC, arm circles, bear hugs, 11 low slow squats IC
The Thang:
Tabata kinda: 20 seconds work, 22 seconds rest. Four rounds, six cycles. 2 burpees after each round/as part of the 22 second rest.
20 seconds squat, 22 seconds rest with 2 burpees
Merkins
Squrls
Overhead press with coupon
(burpees became optional after third cycle at least for YHC)
23’s of LBCs and planks: 1 LBC, 22 second plank… 22 LBCs, 1 second plank. Pax encouraged to vary plank (pushup, elbows, sides, leg and/or arm raise). YHC struggled to keep track of counts. Total 253 LBCs!
Finished with pax choosing 10 reps of their favorite workout from 2022: star jumps, monkey humpers, squat jumps, curls, dips.
CoT:
Health during flu/RSV/Covid season; empty nest success; life is never not crazy.
Naked Man Moleskin:
MARTINA with the coffee AND the stroopwaffels! You put them on the coffee and the steam makes them melty!