Pax: Lights Out, Bob Villa, PacRat, & Optimus(Q)
Warm up:
Bean picker x 10 ic
Windmill x 10 ic
Toy soldier x 10 ic
SSH x 25 ic
Perfect merkin x 10 ic
Perfect squat x 10 ic
The Thang:
Lunge walk pathway, 10 squats, lunge walk back.
Bear crawl pathway, 10 American hammers, bear crawl back.
Bernie Sanders down pathway, scorpion drydock x 10 each leg, Bernie Sanders back.
Picnic table leg press x 10 oyo
Incline merkin x 10 oyo
repeato
Step ups x 10 each leg oyo
Decline merkins x 10 oyo
repeato
Back to picnic tables and two more sets of everything.
Burpee ladder:
Pax ran to the bottom of the amp and did 1 burpee. Repeated seven times, increasing by 1 each time.
Dips & WW1
Pax did 10 dips and 10 WW1 for each level of the amp.
Mary:
Shoulder taps x 10 ic
Low Leg flutter x 10 ic
Fire hydrant x 10 ic each leg
Box cutter x 10 ic
Good morning x 5 ic
Moleskin
I sure do love Mondays at Patmos. I’m thankful for the men that wake up in the gloom and join in for our cause. We had clear skies and were treated to a morning sky filled with stars. Not a bad way to start the week!
-Optimus
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