11 to put the race in racetrack this morning.
PAX:
Flying Tomato, Black Widow, Atlas, Backlash, Old Hickory, CAPSLOCK, Bedpan, Egg Bowl, Red Skull, Umbrella, Tampa Libra (QIC)
Warmup:
SSH x30
Slow-and-low AirDrama x20
Lbac / reverse x15
Shoulder press x50
Spider lunge x10
THANG:
-
- Split into 2 groups
- Each group grabs a 25lb coupon
- Indian Run to the parking lot
Group 1:
20 merkins / 1 PAX low plank with coupon on back
wait for the 6 in a low merkin hold
Sprint to the opposite end of the lot
Group 2
20 WWI / 1 PAX hollow hold with coupon on back
wait for the 6 in a hollow hold
Sprint to the opposite end of the lot
Following the same pattern: Group 1 does 19 WWI / Group 2 does 19 merkin’s and so forth down to 1.
Indian Run to the field with coupon
- Each group lined up shoulder-to-should and on their 6.
- 3-count American Hammer with coupon, pass to the left and then back down. Repeat.
- 3-count American Hammer x2 with coupon, pass to the left and then back down. Repeat
- High plank position. Keeping hips steady, pull the coupon through to the next PAX, all the way down and back. Repeat.
- Sprint the loop
- Repeat the above x2
Mosey to the lot for some quick mobility work, WMH, Good Mornings, and we’re done.
Announcements: PennyLoafers Bride had her procedure yesterday and all went well. Hoping for release today but it’s likely tomorrow.
Umbrella is starting a book club, likely 2 Fridays a month. Time and location TBD.