Pax: Optimus, Crash (QIC), Deacon, Muck, OCB
The weather wasn’t supposed to be bad so I anticipated going to the stairs. On the way it started to pour out like no other. So since I prepared for that I wrote a Q for under the pavilion. Here is how it went
Warm up:
25 SSH IC
20 I am not worth IC
12 windmill IC
12 dancing rockettes IC
Overhead carry around the parking lot and under the pavilion
Thang:
10 merkins CC
line up on wall- run down and back
10 merkins CC
20 squats CC
line up on middle wall down to the edge of the hill and back
10 merkins CC
20 Squats CC
30 curls CC
wall to wall down and back
10 merkins CC
20 squats CC
30 curls CC
40 2 arm rows CC
middle wall down to edge of hill and back
10 Merkins CC
20 Squats CC
30 Curls CC
40 2 arm rows CC
50 push press CC
wall to wall down and back
Line up on wall for line of fire. Hold wall sit each pax goes around doing 5 jump squats. Call it out at 3. We did 6 sets of this down and back
50 Push press CC
40 2 arm row CC
30 curls CC
20 squats CC
10 merkins CC
Pinky pie 10-1
Mary:
windmill calf hugs 15 IC
Good mornings 15 IC
Moleskin:
Hope everyone enjoyed this workout. Tried to give a burner for upper body. Then do the line of fire to get some legs and give the upper body a quick break. Great work to Muck and Deacon. I gave them co-POTD because muck was strong with calling out the cadence number and that helped me stay on track. Deacon was sprinting hard and his squats were deep during the line of fire. Gummy bear was there but had to leave. His folks were like its monsooning outside i dont care who your strange friend “crash” is, you better get yo ass back home.
Thanks for coming out in questionable weather guys. I think my WoW was just for everyone to practice patience. I need to keep my patience with my personal life and I’m sure others do too. I always looked up to those that can be patient in situations where it is hard to do so.
Announcements- just come out to the hub saturday. Couple down range guys coming and they have some FNGs in tow. Lets show them a good time and look alive.
Thanks for letting me lead
Crash
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