AO: Shadow
QiC: GreenBean
Pax Count: 22
Pax List: Billboard, Box Checker, Chaingang, Diablo, Dribble, Dubya, Fireballs, GreenBean, Hen House, Manhole, Mulch Man, Novocaine, Radar, Rambo, Rum Runner, Saltlick, Sasquatch, Slow-burn, Snake Oil, Switchboard, Wreck-It Ralph, Zoom
FNG Count: 1
Downrange:
22 Fine PAX including 1 FNG (Slow-burn) posted this AM for a medium paced beatdown. YHC tried to bail last night after feeling achy and a little sick yesterday, but rallied this AM, and feel 10X better now. It’s amazing what the Red Pill can do.
Warm up: SSH IC x 15, IW’s IC x 15, Windmills IC x 15, Low-Slow Squats (Good form!) IC x 15, Merkins (Good form!) IC x 15
The Thang: Follow me over to Vanderlyn for a mini-Murph style beatdown. Along the way, plank for the six at the bottom of Vanderlyn Dr.
At Vanderlyn: partner up for 5 sets of: 5 pull-ups, 10 merkins, 15 squats, whilst partner does alternating sets of 10 step-ups, 10 dips at Wreck-It-Ralph’s wall (that YHC introduced him to :-)).
Plank it up for the six on the padded green for some various planks and mumble-chatter. Next- follow YHC back down Vanderlyn Dr., planking at bottom for the six (yes, Manhole the six must plank too!), various planks. YHC is feeling very weak now, but rallied to lead PAX over to the Seles stop for Mary:
sets of 15 IC: LBC’s, Freddie Mercuries (some PAX were doing double time-SnakeOil!), High Leg Raises, Mason Twist (American Hammer), ABCs.
Follow YHC, mosey over to side of school nearest trailers for wall sits- 60 count followed by BTTW-60 count (for most!).