AO: The Rig
QiC: Gates
Pax Count: 4
Pax List: Buttercup, Frizzle, Gates, Jumbo
FNG Count: 0
Downrange:
3 other Pax joined YHC for a post 48 b’day beatdown where a gift was given to the Pax of a new exercise – the Squat Hop Smurf-Jack, SQOPS
Warm up:
It was cold this a.m. but we quickly warmed up with Motivators (10 -> 1) , 15 IC 4count High Knees, 10 IC 4count Merkins, 10 IC slow Don Quixotes, 10 IC 4 count prisoner squats, OYO stretch
The Thang:
Mosey towards parking lot near Hero Doughnuts and pause at patio area (El Patio of soon to open D Boca N Boca) for the following exercises totaling 48; 3 rounds were done
- 15 Wall Jumps
- 15 Dips
- 15 Starfish
- 3 burpees
Mosey to parking lot across street for intro to new exercise: SQOPS
- Slow squat (4 count down) then hop/jump 4 times forward in squat position, 4 times backward in squat position and 2 smurf-jacks; this was named SQOPS and repeated for 3 sets of 3 reps
3 station grinder
- 1 Pax at each station performing station exercise AMRAP with 1 Pax bear crawling between (once tagged)
- Station 1: Stone Mountain Push-ups, Station 2: Squat Jumps, Station 3: BBS
- Performed 2 rounds
Mosey back to start for Rig Work
- 1 minute rotation, AMRAP, with Pax rotating
- Station 1: bridge, Station 2: bonnie blairs, Station 3: row, Station 4: pull-ups
Plank-o-rama for 4 minutes, 48 seconds (each position 30 seconds except last high plank was 48 seconds): High Plank, Right Arm High, Left Arm High, Elbow Plank, Right Leg High, Left Leg High, Right Side Plank, Left Side Plank, High Plank
CoT:
Pray for work and next steps for Jumbo & Frizzle; YHC gave thanks for b-day weekend and encouragement from friendships, closed in prayer
Coffeeteria in parking lot was enjoyed afterwards
Naked Man Moleskin:
Buttercup is a busy man – straight from hiking/camping to fire starting and Advent hosting and rat hunting in between