AO: The Rig
QiC: Tommy John
Pax Count: 5
Pax List: Buttercup, Tofu, Tommy John, Zero
FNG Count: 0
Downrange:
Warm up:
- Hillbillies
- Weedpickers
- Apolo Ohnos
- Mountain Climbers
- Bent Knee Iron Cross
- Prone Bi/Pec Openers
The Thang:
Overall focus on form and effort in the reps, intentionally engaging the muscles being targeted. Work hard during each set and recover.
- 3×20 coupon swings
- 3×10 squat jumps (no weight)
- 3×20 slow heavy squat (sandbags, coupons, double-coupons)
- 1×15 squats w/ pulses (3 pulses at bottom) in cadence (coupon or body weight)
- 2×5 each leg 4-way squats (coupon or body weight)
—
- 3×10 weighted merkins (sandbags or coupons)(3 count down, 1 count up)
- 1×10 wheelbarrow merkins (no weight)
- 3×15 weighted dips (coupon)
- 2×20 coupon curls
- 1xcrazy8s : 8 half curls bottom to parallel, 8 half curls parallel to top, 8 full curls
CoT:
Briefly discussed intentionality – preparing to engage with inevitable life inconveniences with grace/kindness. 30 second silence to focus on intention for the day.
Naked Man Moleskin:
Awesome to have Fore/Four(?) join us! Way to go Tofu getting him out there!