AO: Terminus
QiC: Martina
Pax Count: 12
Pax List: Buttercup, Candy Land, Credit, Gates, Gofor, Gump, Happy Trees, MARTA, Martina, Pierogi, Smalls, Tofu
FNG Count: 0
Downrange:
Warm up:
SSH, imperial walkers, arm circles, bear hugs, high knees
The Thang:
Mosey to flag for a set of 11’s: burpees & box jumps
3 sets of low/slow squats + derkins (12, 15, 10 reps)
Mosey to stairs for Spike special calve set 20 reps (toes forward, toes in, toes out, left, right, toes forward)
Mosey to rock pile
10 walking lunges w/rock, 15 thrusters, walking lunge back, 20 curls
10 walking lunges w/rock, 15 OH press, walking lunge back, 20 curls
Mosey to bridge: bear crawl to first light, run backwards to last night, sprint to start, plank (repeat)
Mosey to start for a 1m plank to close out
CoT:
2nd Tues, 2nd F tonight at Whitehall tavern @ 530-whenever! 3rd Fri, 3rd F next week! Skyland Park AO (name TBD) launches in 2 weeks… stay tuned & tell your Brookhaven friends. Prayers for Ukraine/Russia.
Naked Man Moleskin:
Always fun to start out with 11’s of burpees as the first exercise in a beatdown