Abs-olutely worth it!

WARMUP: Mosey to back lot behind Red Bowl where I thought I’d warm up the PAX, but Pothole brought to my attention the freight trucks parked there and the sleeping drivers. So I continued to the round about before the apartment where we performed 10x SSH, 10x Hillbilly Walkers and a bit of broga including down dog(deep calf stretch), honeymooner and some cat/cow to stretch out the PAX.
THE THANG: Since we moseyed past my original starting position I decided to call and audible and bring the PAX through the apartments and over to the entry road where the firehouse is located. At the stop sign we partnered up for an AROD. 300x LBCs, 200x IC Mountain Climbers, 100 Big Boi Sit-ups and 50 Absolutions. This was a new exercise to many so I gave them a demo. Much mumble chatter on this one, if you haven’t tried it, give it a go, the PAX involved will certainly Thank you! After that we moseyed back past the freighters, behind Teeter and over to the wall where we did some wall sits with a “PAX PIX”. While we all grabbed some wall, I had the PAX think of an exercise in their heads and one by one each ran to the other side of the wall while I called on each by name to call out whatever they were thinking and the PAX on the other side had to perform 10x and run back. After we all took a turn there, we all moseyed back to COT.
MARY: Ab-lab for 4 minutes, each PAX getting a turn to call cadence.
ANNOUNCEMENTS: Pothole is organizing a brew ruck of sorts as a charity event for his buddy Aaron. Check Slack for details. Word is there is a sweet patch for anyone donating $20 or above.
COT: Prayers for those and families dealing with loss, sickness and treatments. Prayers for travel mercies.

TClap |
0

No Miles Today

WARMUP: A quick mosey around the parking lot
THE THANG:
Every Minute On the Minute (EMOM) for 15 minutes.
Started out with 5 Merkins and 5 Squats
After 5 minutes, upped it to 10 merkins and 10 squats

Next was
33 Mountain Climbers
19 Flying Squirrels
33 SSH
19 Flying Squirrels
33 Freddie Mercury’s
X 3.
Flying squirrels were modified to 10 after first round.
28 tricep dips to buy out.

Wrapped up the last 5 minutes with a plank hold. Every time you dropped the plank, 5 merkins and 5 mountain climbers.

MARY: all throughout

ANNOUNCEMENTS: F3 Dad’s, July 4 1776 workout at NaFo and check your newsletter

COT: focused on gratitude. It helps us reprioritize our focus in life.

TClap |
0