AO: Shadow
QiC: Switchboard
Pax Count: 4
Pax List: Manhole, Ricochet, Switchboard, Wreck-It Ralph
FNG Count: 0
Despite some rain, thunder, lightning (all concluded minus the rain before start time) 4 pax emerged from the darkness, ready to take on the day.
Warm up:
A mixture of things
SSH x15 IC
Mount climbers x15 IC
Merkins x10 IC
Hold plank 30 seconds
Hand release merkins (front wet) x 10 IC
LBC (back wet) x15 IC
Windmill x15 IC
Rinse and repeat (pun this time)
Walking lunges curb to curb followed by backwards jog to start.
A few static stretches (reach for toes M/L/R) and active stretches (kang squats x10 oyo, small arm circles F/B x10 oyo) and we are ready to go
The Thang:
Since YHC had no plans for foul weather we modify for the thang ( wanted pax close to the building just in case…)
1. Mosey to rock/coupon garden to choose weapon of choice
2. Mosey with coupon to tennis Vanderlyn rd side of school (parking lot).
3. Ladder of 12 across parking lot. Thrusters with coupon on one end and merkins on the other.
4. Q with 3min timer set for burpee breaks. 5 burpees each time. (I believe throughout the workout 10 total burpee breaks)
5. After ladder, return coupon and time for a little mary (oblique L/R x15 IC, big boy situps x15 OYO, heals to heaven x15 IC). Burpee breaks continued to the party between sets.
Mosey back for COT
CoT:
Reminder to all sign on the Q sheet. There’s some blank spaces still out there. Ricochet took us out with a prayer