AO: The Rig
QiC: Smalls
Pax Count: 8
Pax List: Buttercup, Frizzle, Gronkins, Gump, Martina, Smalls, Tofu, Tommy John
FNG Count: 0
Downrange:
Warm up:
Carry coupons to tennis courts. Dodge the efforts of the film crew member suggesting we need to move our cars. Once at the tennis courts, alternate between IC reps of exercises, then run a lap.
- SSH + Lap
- Don Quixote + Lap
- Weed Pickers + Lap
The Thang:
Evolution 1: 4-man grinder
3 Stations – Thrusters, Curls, Straight Leg Deadlifts
4th man is bear crawling from one station to another, and takes over the exercise at that station as that pax switches to bear crawl to the next station.
Evolution 2: Circle Burp
All pax hold Al Gore position in a circle. One by one, each pax does 3 burpees. Go around again with 2, then again with 1 burpee each
Evolution 3: 11s x 2
Leg Lifts + HRMerkins
Bonnie Blairs + Side Lunges
Run a circle burp one more time
CoT:
Next week (10/21) is 3rd Friday 3rd F at PCM Dancing Goats
Prayers requested for my family as we seek a better situation for my 2.0’s schooling
Naked Man Moleskin:
There was lots of 5th F on those leg lifts…