Bomber – 10.08.2 – “5 x 5 x 5”

‘Twas a beautiful Friday morning for YHC’s long-awaited return to Bomber, and, for 12.1 PAX, two miles of shuttle runs seemed the most appropriate way to celebrate.

QIC: Princess Aurora

PAX: Bad Boy, Booger, Crawlspace, Cub Cadet, Cunning Linguist (*very* LIFO), McAfee, Michelin Man, Puddle, Rico Sauve (Tallahassee), Salpal, Sooner, Vector

THE THANG:

Mosey around the upper lot and circle up for COP:

  • SSH x 20
  • SnL Squats x 15
  • LBAC F x 15, Hold for :30
  • LBAC R x 10
  • WMH x 10

Count off in 5s then quick mosey down to playground to explain the 5 x 5 x 5. 5 stations, 5 reps of each exercise followed by suicides escalating shuttle runs with 5 touch points. Rotate stations after 5 minutes. Stations are

  1. Hand Release Merkins
  2. Pull-Ups
  3. Carolina Dry Docks
  4. Irons Mikes (5 ea side)
  5. Ab “Swingouts” (ab rollout using swingset)

Mosey back to flag for Mary:

  • “Liftmasters” x 10 ea side (on six with right leg extended, left foot crossed over knee as if preparing to stretch left glute, raise right leg as high as possible)
  • Partner up for Six Inches and Leg Lift Overs (taking name suggestions). P1 extends legs to hold six inches while P2 extends legs to one side of P1’s feet and lifts over to other side for 10 reps each side. Flapjack. RnR.
  • People’s Chair until time

COT/BOM

MOLESKINE:

Good to be back in the saddle after a long layoff due to injury and rehab. Thanks for shuttling your way to fitness.

BULLHORN:

TAPs for Quinns, the Parents Hartley, Mrs. Saling, and mental health.

Cub Cadet Campfest this Friday, Oct 22. See slack for details.

PA out.