Q: Firefox
PAX: Pole Dancer, CubCadet, Toothless, DintyMoore
FNGs: None
COUNT: 5
CONDITIONS: Soupy
WARMUP: OYO Stretches
THE THANG: Mosey to playground. PAX did down unders/body rows on the swings then 50x Freddie Mercuries (each side = 1/2). 5 rounds with variable number of down unders: 30x, 20x, 10x, 15x, 20x
PAX paired off and did squats while passing a rice bag. 3 minutes
Staying in pairs, partners did WW1s facing each other and passing the rice bag at the top of their WW1s. 3 minutes, 50 seconds (also, an eternity).
During the partner exercises, PAX shared their favorite US travel destinations.
Rice bag hold. 1 PAX got on their six and held a rice bag in their hands over their head while also doing a six-inch-hold with a rice bag on their shins. Hold as long as possible while the other PAX counted and encouraged. 2 full rotations. In the first, Pole Dancer held for 31 seconds but everyone did at least 25s. In the second round, Toothless incorporated some micro-adjustments to extend out to 40s, but everyone did at least 27s to better their time. Strong work.
Mosey to benches. 30x dips and 30x benchy crunchy frogs. 3 full rounds.
2 rounds of WW1s plus 10-15s hollow body hold.
30x Alabama prom dates
30x right leg fire hydrants
30x left leg fire hydrants
Hollow body hold till time.
MOLESKINE:
– Rice bags… still going strong.
ANNOUNCEMENTS:
– CSAUP
– Nerf war
– Check slack
COT:
– Everyone expressed some gratitude to kick off the day
Thanks for the opportunity to lead. Always an honor and a pleasure.