Monday, 10/4/21
Patmos A.O.
PAX: PacRat (Q), Schnitzel, LightsOut
Awesome weather. High 50’s. There was a threat of rain in the evening’s forecast, but we were spared. Good, cuz I hate getting wet. Don’t get me wrong – I’ll deal with it, but I do not prefer it.
0530
WarmUp
Arm Circles Complex x10/10/10/10
Windmills x12 IC
IST x12 IC
Hillbillies x12 IC
SSH x 30 IC
Perfect Squat (1 in the hole, 3 up) x12
Perfect Merkin x12
Mosey around the park
TheThang
5 pull/chin-ups
5 burpees
Lap around park
Mosey to the pad, through the park
Plank/AG for the 6
Repeato
Repeato
3 set in total
1/2 Park lap, then mosey to the base of the hill
10 merkins, run up the hill
5 burpees
Repeato
Repeato
3 sets in total
Mary
Good Morning! x8 IC
Vinyasa x3
(Plank / merkin into up-dog / plank / merkin into down-dog)
0615
Moleskin
Groening inspired this Q. It’s a light variation on my go-to hotel workout. Can’t beat those 2 movements to cover the gamut of movements and muscle recruitment. We got our requisite 25+ burpees in too.
Schnitzels making good progress. Knocked out the pull-ups in appropriate ROM. He’s working on the cardio endurance. That gets us all in the beginning.
Not bad LightsOut. Keep your burpee form good. Jump from the hole, not at the top. It makes all the difference.
73’s
PacRat
KD9GNS
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