Q: Donkey Hammer
PAX: Focker, Patty, Freakonomics, Cuban Missile, Michael Freiburg, Young and Restless, Mistah Mistah, caprate, Black Lung, Natural Ice, Old Maid, Red Skull, Globetrotter
FNGs: 1 Globetrotter
COUNT: 14
CONDITIONS:
65 and pleasant
WARMUP:
SSH, GM, WMH, IW, hillbillies
Cat/cow
Thoracic rotations
High plank -> right/left foot forward with rotation
Prone snow angel
Prone scorpion
Down dog to up dog
Side lying shoulder rotation
Jane Fondas
Supine pigeon
Straight leg raises – R, L, B
THE THANG:
Dips x 25
Tabata – 45 seconds on, 15 seconds off x 3 rounds
Elevated shoulder taps
Step ups
Mtn climbers
Lateral lunges
Dips x 25
11’s ( although we only had time for about 4 rounds)
Kick throughs at the top/atomic merkins at the bottom
Jog back to the start
MOLESKINE:
What a great day to get out with the men on handsomizer. A few of the cruelhall made it out and it was a great time. Looking forward to you guys traveling south on October 4th for a visit. It was an honor to lead.
ANNOUNCEMENTS:
September 11th convergence at Capitol steps at 5:30am
10th Anniversary convergence September 14th at stonewall. Starts at 6am.
Half marathon training is ongoing. Nashville Half Marathon is October 26th. Join the nashville-half-marthaon channel if interested.
Congratulations Patty on your upcoming marriage. Wonderful news!
Welcome, @Globetrotter!
COT:
Proverbs 27:17
As iron sharpens iron, so one person sharpens another.
Let’s continue to be there for each other in pursuit of being the best version of ourselves
It was a great morning. Thank you for letting me join in.