AO: The Rig
QiC: Martina
Pax Count: 11
Pax List: Buttercup, Gates, Gump, Jumbo, Martina, Smalls, Spacelaw, TBR, Tofu, Tommy John, Zero
FNG Count: 0
Downrange:
Warm up:
SSH, Don Quixotes, Hillbillies, low-slow squats, leg stretches, bear hugs, arm circles
The Thang:
Mosey to corner for 11’s: step-ups & dips
Mosey to track. YHC dug one of his previous Rig workouts out from the archives with some slight modifications because he wasn’t feeling creative yesterday.
25 squats, 20 walking lunges, 15 merkins, 10 (4c) flutter kicks, 5 burpees, run a lap. rinse & repeat 3x.
Mosey’d to end of track for ‘hunting’. PAX partnered up.
P1 bear crawled, P2 sprints out & back to P1, both PAX: 20 BBS + 20 Freddie Mercury. Reverse roles, repeat.
P1 duck walked, P2 sprints out & back to P1, both PAX: 25 LBC, 25 USA Hammer. Reverse roles, repeat.
Time cut short so all PAX crab walked together then 30 mtn climbers in cadence + 30 ankle grabbers. Mosey back to start.
CoT:
Reminder about “Man-date mandate” and prayers for PAX travelling and as we enter the holiday ‘busy’ season. YHC encouraged PAX to reframe the word ‘busy’ to what’s really going on. Everyone is busy, we’re all adults… be honest with what’s actually going on whether it’s work, home, family, etc. Be sure to still connect with each other and reach out because we all need it.
Naked Man Moleskin:
Tofu’s coffee maker is broken.