AO: Shadow
QiC: Seles
Pax Count: 18
Pax List: BiBo, Big Apple, Box Checker, Buford, Dorian, Dunder, Fireballs, Flipper, GreenBean, HVAC, Manhole, Mossad, Radar, Ricochet, Saltlick, Seles, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
A very warm December day brought a large crowd to the Shadow and Seles was glad to satisfy their desire for a strong beatdown. The last few weeks have seen a number of “mini” Cooper workouts, so YHC decided to include a full, proper Cooper in this one!
Warm up:
11 Drunken Hillbillies, 11 Sumo Squats, 11 Crab Taps, 11 Baryshnikovs (ea. leg), 11 Arm Circles, 11 Newtons Cradles, 6 Dry Dock Crabs, 6 Run-Stance-Switch, 6 Daft Punks, all i.c.
The Thang:
Mosey to benches and stumps for an 11: Step-ups and Dips
Mosey to cul-de-sac at Austin School for a Box-cutter tabata: 20 sec. exercise, 10 sec rest 8X
Run to top of hill alternating caraoke (l and r), backwards and forwards runs
Mosey to old Austin school site and lower field (a very wet field) for the full Cooper:
- 10 reps down to 1 by 1
- 3 exercises: Stone Mountains (single count), ABCs (in cadence count), standing lunges
- Run up the hill, across the field and touch the fence before running back for next set
Mosey back to Nature Center Hill to the crosswalk then crab walk, warrior lunges, inch worms, broad jumps to the top
Mosey back to start for 5 burpees and 5 8-count body builders oyo
CoT:
Radar took us out (good luck to him this coming Friday with knee surgery!). White elephant gift exchange Sunday night, 12/19 at Moondog’s from 5 to 9 pm. Fire pit and concert tonight at Snake Oil’s (weather permitting!) from 7:30 pm.
Naked Man Moleskin:
Lots of discussion at COT and coffeeteria regarding Slack, email distribution list, etc. Each PAX reach out to someone you know well and haven’t seen in a while and invite them back to F3 and get them connected to Slack (it’s not that hard!)