When: 7/9/2018
QIC: Grisham
The PAX: 21 men started the week off right. Pax included: Brother-at-law, CCR, Skid Mark, Vegemite, Edible Arrangement, PSL, Juan Valdez, Accounts Receivable, Lewd Wig, Holler back girl, A-Fib, Floppy Disk, Dine ‘n Dash, Too Tall, Black Lung, Big Perm, Reefer, Dilly Dilly, Doughnutz, Bagger Vance, Grisham
Beautiful morning. Low 70’s and not nearly as muggy as it has been.
Warm Up:
- Ginder PT (SSH / Squats / SLDL / Lunges / Shoulder Circuit / Car. DD / ‘Mericans / Supermans / Sit-ups / Car. DD
THANG:
Part I – Strength Work:
- Every 2 min for 4 rounds – 8 HSPU / 8 V-ups
- Grab a coupon. Partner up.
Part II – Metcon – TABATA:
- For this TABATA we did 20 sec of work, 10 sec rest, then partners flap jack
- (1) Row / sit ups with coupons
- (2) Pull ups / clean thrusters w/ coupon
- (3) Box jumps / burpees over coupon
- (4) Toes to Bar / KB swing w/ coupon
- (5) ‘Mericans / Supermans
REturn Coupons and mossey to circle – American Hammers X 15 & REv. Crunches X 15
MOLESKINE
Great work this morning. Hope everyone has a great week.