Q: El Capitan
PAX: Half Lyfe, morning stār, Sparrow, Timber, El Capitan, Smoltz (2.0), Bumblebee (2.0)
FNGs: None
COUNT: 7
CONDITIONS: low 60s & dry :pinched_fingers:
WARMUP:
– Downdog – Cobra – Sprinters Stretch w/ slow-mo merkins
– Back stretches
– Baby arm circles / BacBacs 10x in cadence
– Cherry Pickers 10x in cadence
– Motivators to 5
THE THANG:
Buddy EMOM
Partner up & choose a station. You & your partner will be performing 10 rounds (5 rounds per person) of each exercise, beginning every minute 45 seconds
Rest / soviet shakes with any extra time you have left.
After 10 rounds are complete, you will mosey with your buddy to the stop sign & back.
Rotate to next station & begin new set when all PAX are ready.
Stations are:
Arms
Superman merkins x10
Hangs until partner finishes
Legs
Monkey Humpers x20
Spiccolis until partner finishes
Core
V-Ups x15
Plank until partner finishes
Took a final mosey down Goodpasture & returned by 6:15
MOLESKINE:
In the season of Father’s Day, I encouraged the PAX to seek to draw near to their kids & not let the mistakes of their own dads control them. We have a choice to draw near or keep away. Draw near & reach out to other men for encouragement & fellowship.
Closed out with the Lord’s Prayer.
ANNOUNCEMENTS:
Check 2ndf on Slack for details on Nerf Night w/ Wolfpack & co. Looks like another game night with Firefox is coming up too!
Keep an eye on the Slack for special announcements coming soon as well.
COT:
Countorama, Nameorama, coffeteria enjoyed.
It was a pleasure leading y’all this morning!
:el-capitan: