AO: Terminus
QiC: Gates
Pax Count: 7
Pax List: ABBA, Buttercup, Gates, Gronkins, MARTA, Rubberneck, TBR
FNG Count: 0
Downrange:
Warm up:
SSH, imperial Walkers, Don Quixote, Weed Pickers, Merkins, Mountain Climbers, Planks, Low Slow Squats, Lunges, Stretch OYO
The Thang:
Mosey to steps by Legacy Fountains with stops along the way for Burpees, XFactors, Squat Jumps, etc.
Once at the stairs introduced the Pax to the Stair Master! Went through the following series up the stairs and then run back down
- Quick Step (lead with the same foot on every step) x 2
- Skip (plyometric jump skipping steps each time) x 2
- Lateral (facing left/right going up the stairs) x 2
- Lunge (every other stair) x 2
- Squat Jump (each step for the first 25-30 stairs then sprint to the top) x 1
- “Grizzcalator”: In plank position, ascend the stairs doing a merkin on each step up to 20 steps then run to top x2
- Everest: Lunge and bring feet to the same stair and do a squat alternating the leading foot x1
- Skip repeat x1
mosey back to start with stops along the way for monkey humpers, bicycles, flutter kicks, and burpee broad jumps
finished with series of sneaky shoulders for a few minutes
CoT:
shared about circle of concern vs circle of control. Prayers for ABBA’s family – grandfather, dad and brother