PAX: Lots of FNGs= Mufasa, Sachmo, Avatar, Lil Tony, Claud, Teddy, Can’t Get Right, Fallout, Bruh Bruh, Biscuit, Big Ticket and Gussy
Old Timers: Redskull, Right Said, Hambone, Brother at law, Blue Mule, Frugal McDougal, Life Champ, Toga (QIC)
Twenty, yes twenty, redwoods found some time to get better at The Stronghold. It went something like this:
Thang: Disclaimer (yes, before we ran a step) and mosey around the complex to the road above the STEM center for Warmup COP: usual stuff…
Lineup on road for curb crawls= bear crawl to other side of the road for 1 merkin, crawl bear back to other side for 2 merkins… up to five and back down to 1.
Mosey down hill to STEM building for 40 lunges, 30 sec wall sit, 38 lunges, 30 sec wall sit… 36, 34, 32, 30 lunges and 30 wall sit
Divide into teams of 3 for ye ol’ triple check: P1 wall sit, P2 WW2 sit-ups, P3 run up hill and across lot and back. All players rotate through all three exercises three times.
Mosey to basketball court for shuttle run of doom= 10 yd shuttle with increasing reps EMOM. We started with 5, and you had to drop out and work on Mary if you didn’t complete the reps in the minute. Blue Mule made it to 16!!!
COT: Reminders for Warpath, Can Ruck and prayers for brothers dealing with illness. QIC took us out.
NMM: The PAX was excited to welcome the new 4:13 class, and they got after it. Lil Tony decided he wouldn’t be held back by the Q’s mosey pace, and took off. Several of the PAX were right there on the Shuttle Run of Doom up till the 15 rep mark. Someone is going to overtake Blue Mule’s 16 rep record real soon!
Re the lunges and wall sits, YHC is sure there are some sore glutes out there today. You’re welcome!
Stay Classy,
Toga