AO: detention
Q: Toothless
PAX: Works for a Guy, Movin On Up, EZ-Go, Deep State, Esposa, Donkey Hammer
FNGs: None
COUNT: 7
CONDITIONS: Crisp, but a little light creeping in the sky now and some warmth that comes with it. Some said it was almost like running on the beach… :sunglasses:
PLAYLIST: Earth, Wind, & Fire to get back in the GROOVE!
WARM-O-RAMA
Mosey to pavilion, grab a block on the way
– Side straddle hops x 30
– High knees
– Windmills
– Butt kickers
– Carrot pullers
– Willy mays hays
– Active warmups to and from middle
– A skips, B skips, karaoke, low shuffle, 50% run
THE THANG:
11s V1
– Rows, each side is half
– Hand release merkins
– Lunge to middle, mosey back
11s V2
– Goblet squats
– Big boy sit-ups
– Mosey both ways
4 Corners
Partnered, Dora style, one exercise at each corner, group waits for six before rotating to next corner
Travel is to run the available square twice, with a mosey on the long sides and a shuffle when moving across
– 50 Ten count Body Builders with block (tacks on an overhead press with block)
– 100 Supermans
– 200 Dry docks
– 400 American hammers
MOLESKINE:
Had too much fun with the 11’s and 10 count body builders, ran out of time on our 400 American Hammers. Ah well, there’s always time for more abs later. All the PAX were feeling good to be back.
ANNOUNCEMENTS:
– A yellow card in leanpax still means you’re in the game, get back on the horse! 3 weeks left, ends the day before the superbowl
– 2.0 walk/ruck this Saturday AM, Focker for details
– The Hunger Games™ at @Natural_Ice ‘s on Saturday PM, co-Q’d by the game master @Firefox
As always, it was an honor to lead. Thanks for the opportunity!
— Toothless :tooth:
