21-15-9’er

 

When: 2/9/2018

QIC: Grisham

The PAX: 21 men decided to get after it Friday morning.  Pax included:  Brother-in-law, CCR, Rooster, Lewd Wig, HVAC, PreVac, PSL, Donuts, Nex-Tech, Cathy, Venus, Brown Nose, Umbrella, Swamp Fox, Black Widow, Off Shore, 3rd Degree, Yard Sale, Big Stick, Bagger Vance, Grisham

Slightly below freezing.  Need a good slow warm up.

Warm Up:

  • Mosey around the circle
  • Shoulder circuit to warm up
  • Grinder PT (1X 10 X of SSH, Deep Squats, Lunges, SL Deadlifts, Carolina Dry Dockers, ‘Mericans, Supermans, sit ups,

THANG:

Part I – Strength Work:

  • 1 X 10 Hand Stand Push Ups / 1 X 20 V ups
  • Grab a coupon. Partner up.  2 warm up, 3 work sets Row X 10 w/ coupon on chest.

Part II – Metcon:

  • 21 – 15 – 9 :
    • Half the Pax takes off toting coupons up the hill to the big house at Elington.  Once there, perform 21 – 15 – 9 of Turkish get ups (coupon encouraged, but optional) and push-ups . . . leave coupon, run back and perform below . . .
    • Other half of Pax performs 21-15-9 of Pulls ups and burpbees, then run up to the big house and performs above.  Totes coupons back.
  • Mosey to parking lot & circle up
    • 25 Flutterkicks
    • 20 Rev. crunch

MOLESKINE

Great work this morning. Hope everyone has a great weekend.

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