AO: Patriot
QiC: Manhole
Pax Count: 5
Pax List: Bundy, Fireballs, Louis Lane, Manhole, Scout
FNG Count: 0
Downrange: N/A
It was a cool, less balmy pre-Dawn than expected. YHC noted that no one had agreed to rally the PAX to kick off the week, and coming off IR, the opportunity to control the rythm seemed like a swell idea, so I took it. 4 joined and we got down to business.
Warm up: (all IC and x12 / 2 rounds)
- SSH
- Imperial Walkers
- Low Slow Squats
- Abe Vigoda
- Stone Mountain
Mosey to the amphitheatre, before doing the 2nd round. Mosey around the back side of the amphitheatre, and up the trail and back, before “The Thang”.
The Thang:
Starting at the wall, OYO:
- 5 Derkins
- 10 Squats
- 15 Big Boy Situps
- 20 SSH
Take a long loop around the front side of the pavillion. Stopping at the pavillion for 10 stepups each leg. Complete the loop and come back to the amphitheater. Plank for the 6 and then keep planking until Q calls time.
Round 2 (Double it up and repeat)
- 10 Derkins
- 20 Squats
- 30 Big Boy Situps
- 40 SSH
Round 3 (repeat round 2)
- 10 Derkins
- 20 Squats
- 30 Big Boy Situps
- 40 SSH
That was all the time for that. Time for some Mary (all IC and x12)
- 6 Count Leg Raise
- X Factor
- Rosalita
- Obliques (Right and Left)
- American Hammers
- Low Flutter (Double up)
Mosey back to the flag
CoT:
I think Fireballs took us out.
Naked Man Moleskin:
It was great to be back among the brothers and on the mend.