AO: The Rig
QiC: Martina
Pax Count: 10
Pax List: Gates, Gronkins, Jumbo, Martina, Smalls, Starla, Swag, Tofu, Vertigo, Zero
FNG Count: 0
Downrange:
Warm up:
SSH, Imperial walker, arm circles, Don Quixotes, merkins, mtn climbers
The Thang:
Mosey to track with coupons. Lap around the track (no coupon). Line up with coupons to do sets: travel movement ~15yrd, exercise, same travel movement back to start.
Lunge walk, 10 blockees, lunge walk back
Murder bunny, 20 curls, murder bunny back
Lunge walk, 30 kb swings, lunge walk back
Bear crawl, 40 squats, bear crawl back
Lunge walk, 50 coupon jumpovers, lunge walk back
Crab walk, 60s plank, crab walk back
Inch worm, 70 LBCs, inch worm back
Lunge walk, 80 ankle grabbers, lunge walk back
Broad jump, 90 (30 OH clap, 30 seal clap, 30 raise the roof), broad jump back
100 SSH
Return to start with time for 2 ab exercises (boat/canoe + freddie mercury)
CoT:
Prayers for Jumbo’s wife + Gates’ cousin. Save the date for the night of Tues, Dec 19!
Naked Man Moleskin:
Thanks to Zero for providing coffee + mugs on a cold morning!