AO: The Rig
QiC: Frizzle
Pax Count: 10
Pax List: Buttercup, Frizzle, Gates, Gronkins, Joe Camel, Martina, Smalls, Swag, Tofu, Vertigo
FNG Count: 0
Downrange:
Warm up:
20 IC SSH, high knees, mountain climbers
10 IC weed pickers, don quixote, imperial walkers
The Thang:
mosey to Bill the Hill
Run to intersection with Reed St, 10 plank jacks, run down, 9 plank jacks, etc. until 5 plank jacks at bottom of hill. Switch to bernie run up the hill to Terry St intersection, 4 plank jacks, run down, 3, etc. until 1 plank jack at bottom. Mosey up hill, right on Fraser, right on Georgia, back to rig.
Coupons!
2 sets of 10x 4-count curls (1 up, 3 down) and 10x push-press (1 up, 3 down)
2 sets of 10x 4-count squats (3 down, 1 up) and 10x calf raises (hold up 3, down 1)
10x 4-count push-ups with right hand on coupon (2 down, 2 up). Repeat with left hand on coupon, repeat with both hands on coupon.
10 blockees
Stretch-o-rama (hamstrings, straight leg overhead kick, lower back, shoulder rotation, partner shoulder stretch)
CoT:
Managing illness and tragedy in family. Seek fellowship for strength.
Naked Man Moleskin:
Intact nature has more diversity than nature in pieces.