AO: The Rig
QiC: Jumbo
Pax Count: 4
Pax List: Frizzle, Gates, Jumbo, Swag
FNG Count: 0
Downrange:
The key to a beatdown success is to spend an appropriate amount of time warming up and stretching. This helps to protect against injury over the long term. A short burst of speed workouts is better than a long grueling one with no warm up.
For our Monday Motivation warm up we stretched ourselves in order to shake off rust, open up the shoulders and back and to limber up the hamstrings. Essentially we hung on the Rig and twisted ourselves on the sidewalk.
The Thang: Modified Chelsea
Run around Phoenix Park II
10 minute EMOM: 5 pull ups, 10 merkins, 15 body squats
Run around Phoenix Park II
5 minute EMOM: 5 pull ups 10, 10 merkins, 15 body squats
All PAX finished with 30 seconds to spare on the clock.
CoT:
- Gates’ grandma passed over the weekend. While expected, we are still sad for Gates and his family. Prayers for him to be a good son.
- We are collectively thankful for open and honest communication amongst the team
- We continue to think about PAX not with us today due to being out of town, injury or otherwise. Shout out to Red Ryder, Buttercup, Full House. You are missed!