AO: The Rig
QiC: Tommy John
Pax Count: 5
Pax List: Buttercup, Frizzle, Gates, Jumbo, Tommy John
FNG Count: 0
Downrange:
Warm up:
- low slow squats
- static lunges
- weed pickers
- don quixotes
- mosey around the block
- trunk twists
- bear hugs
- extended diy stretch
The Thang:
All PAX rotate through 3 circuits:
WIDE:
- 20ea wide mountain climbers (R knee to R elbow, flapjack)
- 15 sumo squats
- 10 wide grip merkins
- 5ea side lunges
Neutral
- 20ea mountain climbers
- 15 squats
- 10 merkins
- 5ea lunges
Narrow:
- 20ea mountain twisties (R knee to L elbow, flapjack)
- 15 narrow stance squats
- 10 close-grip or diamond merkins
- 5ea crossover lunges (/curtsies)
PAX take turns skipping 1 circuit, instead doing AMRAP Australian push-ups on The Rig.
Once all PAX have done two sets of the Australian push-ups, finish with two circuits where each PAX does whatever circuit they missed while Australian push-up-ing.
cool down walk around the park
CoT:
TaPs:
- Mrs. Frizzle’s upcoming surgery
- Grandpa Merle’s safety and peace in the Jumbo extended family
- TJ’s interview
- peace and safety in the holiday travels and gatherings
- let’s be aware of our attention to our phones, especially around this holiday season – there are almost always better things to PAY our attention to
Naked Man Moleskin:
Gates with the surprise coffee
Spatchcock is a word
There is a difference between stuffing and dressing