AO: The Rig
QiC: Gates
Pax Count: 4
Pax List: Gates, Martina, TBR, Tofu
FNG Count: 0
Downrange:
Black Friday plus the threat of rain didn’t slow the Shake-weight/Rig AO down. The rain was a non-event but we moved location to MLK Middle just in case. Bonus was Martina coming from Tavern to join us.
Warm up:
SSH, Imperial Walkers, Merkins, Mountain Climbers, Don Quixote, Overhead Clap, Bear Hugs, Butt-Kickers
The Thang:
YHC compared some workout notes with family after watching the Bills vs Lions yesterday and picked up this, slightly modified, beatdown from a strength & conditioning coach.
Body Squats w/coupon/bag x15
Coupon Push ups x12
Alt. Lunge w/coupon x12
Down & back Rifle Carry x1
Jump Split Lunge w/coupon x12
Wall Jumps x10
Plank to row x10
Stn Mtn Push-up x12
Thrusters x12
Curls x12
Plank to push-up x8
Overhead Press x15
Calf Raises x30
Upright row x12 to
Jump Tucks x6
Curl to press x12
Press x12
Repeat set for total of 3x (we made it about 2.5)
Finisher:
Hip taps x55 (replacement for jump ropes)
Merkins x45
Mountain Climbers x35
Sprint x2
CoT:
Still time to participate in F3 Foundation Accelerate campaign. Be on the lookout for F3 Atlanta holiday gathering. YHC shared an excerpt from C.S. Lewis’ Screwtape Letters regarding the temptation of focusing on what will/may happen versus doing. Closed in prayer of thanksgiving and parking lot coffeeteria.
Naked Man Moleskin:
Anyone even go to brick & mortar on Black Friday?