AO: Shakeweight
QiC: Buttercup
Pax Count: 6
Pax List: Buttercup, Curd, Gates, Gronkins, Martina, TBR
FNG Count: 1
Downrange:
Warm up:
stretchz
The Thang:
3 pax +1 FNG went running while two stayed behind. This is the story of the two… because the others just did the same thing for 45min.
Gates and Buttercup grabbed their weighty, sandy, sandbags and headed to stonehenge 1.
5min timer starting w/ 1 rep and adding w/ each new set:
- weighted step ups (both legs = 1 aka hard count) / squats
- active recovery / stretching
- inclined merkins / dips (w/ sandbag if possible)
- active recovery / stretching
10x handstand shoulder press’
10x each leg – single leg squats
We tried a new routine that will either be entitled duck, duck sandbag or ring around the sandbag… or maybe just, chase the sandbag…?
The pax stands in circle. Each pax has a sandbag and tosses it in front of them then runs to the sandbag tossed by the pax in front of them and tosses that one until the sandbags have completed a full circle. We completed two rounds.
Return to start.
CoT:
Shepherds center volunteer / Fridays q-source
Naked Man Moleskin:
Prayers for Gate’s 2.o (3.0?) for wisdom in choosing a college. Prayers for Gronkins, Aquafaba and isthmus for their hiking trip.