AO: The Rig
QiC: Frizzle
Pax Count: 10
Pax List: Buttercup, Chemical Bond, Frizzle, Gates, Jumbo, String Cheese, Swiss Miss, TBR, Tommy John, Vertigo
FNG Count: 1
Downrange:
Warm up:
20 IC SSH, 10 IC imperial walkers, 10 IC hillbillies (toot), 15 IC high knees, 10 IC weed pickers
The Thang:
Pax partnered up. One pax performed 10 reps of: merkin, reverse crunch, knees-to-chest, dips. Other pax ran to gravel cut-through by playground and back (0.2 miles). Pax swapped. Each pax completed 7 sets (4×10 and run).
Same plan, but work is now 5 reps of: pull or chin ups, v-ups, prisoner squats. Run shorted to Bass St intersection on right (0.14 miles). Each pax completed 4 sets (3×5 and run).
Finished with 10 IC monkeyhumpers to let FNG know we are totally normal and cool.
CoT:
Comfort for Vertigo’s M as induction date approaches; congrats to TJ for a (hopefully) drama free transition to a new job; being mindful of connections and third places; welcome String Cheese!
Naked Man Moleskin:
hbtfd