AO: The Rig
QiC: Frizzle
Pax Count: 9
Pax List: Buttercup, Frizzle, Gates, Joe Camel, Jumbo, Swag, TBR, Tommy John, Vertigo
FNG Count: 0
Downrange:
Warm up:
YHC likes to try out new exercises / workout ideas, here’s what was new (to me at least) today:
Beetle: lie on back, arms out to sides, legs off ground and knees bent. Extend right leg, touch right hand to left foot, alternate.
Vertical scissors: lie on back, legs straight up (perpendicular to ground), lower right leg until heel is just a few inches off the ground, raise back up, alternate.
Sumo squat: set feet wider than shoulders, toes pointed 45 degrees. Lower coupon straight down, back up.
WARMUP: 20 SSH IC, 10 imperial walkers IC, 10 hillbillies IC, 10 weed pickers IC, 10 bird dogs IC each side, 10 beetles IC, 10 vertical scissors.
The Thang:
Mosey to Wood’s chapel via Bass St, right on Fraser, right on Georgia.
11’s of jumps and merkins
11’s of calf raises and dips
Wall sit countdown (each pax counted down, first person from 10, second person from 9, etc.)
Dutch plank (?? Gumbo did these once), 3 sets of 15 seconds on, 10 seconds off on one side, repeat for other.
Squat side-walk
Mosey back to rig for 20 coupon (kettlebell) swings, 20 sumo squats, 15 swings and squats, 10 swings and squats
Break to stretch lower back
Murder bunny row: murder bunny, 6 curls, mb, 5 curls, etc.
CoT:
Prayers for Reeves family
Naked Man Moleskin:
I lost the thread this morning during the circle of trust, sorry about that – wasn’t dialed in and just rambled a bit.