AO: score
Q: Spool
PAX: Lumen, Crawlspace, RayCharles, Spool
FNGs: None
COUNT: 4
WARMUP: The usual…SSH, IW & LBAC
THE THANG: We got our stretch in after the warm-up and headed to the pile for some toys. Rest of the workout focused on isolating exercises.
20-20-20 calf raises OYO (Left, right & together)
20-20-20 calf raises OYO (toes out, straight & in)
Circle up for some brick work:
Curls 3up / 1down IC full range of motion (20)
Curls 3up / 1down IC starting at 90° (20)
Tris-for-the-guys IC (20)
OHP IC (20)
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Star gazer
Flutter kicks full range of motion IC
LBC IC (25)
Ray Charles IC (15)
Freedom Twist IC (15) con brick’o
Giggling Nibler IC (15) left side
Giggling Nibler IC (15) right side
Modified LBCs reach your hands between your knees IC (20)
Big boy sit-ups OYO (20)
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Shoulder taps IC (20)
Plank Jacks IC (20)
Overhead fly thingy IC (20)
Bench press IC (10) elbows in
Bench press IC (10) elbows 45°
Bench press IC (10) elbows out
Bench press IC (10) elbows 45°
Bench press IC (25) elbows in
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Squats 3 down / 1 up (20) IC
In-place lunges (20) each leg OYO
Squats 1 down / 3 up (20) IC
Al Gore & Checked our Carbon Footprint a second time.
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Cusack’d bricks back to the pile and met on the touchdown line.
10-20-30 Merkins / Squats / LBCs at each lamp post on our way back to Circle up for CoT, prayer & dismissal!
Q: Spool
PAX: Lumen, Crawlspace, RayCharles, Spool
FNGs: None
COUNT: 4
WARMUP: The usual…SSH, IW & LBAC
THE THANG: We got our stretch in after the warm-up and headed to the pile for some toys. Rest of the workout focused on isolating exercises.
20-20-20 calf raises OYO (Left, right & together)
20-20-20 calf raises OYO (toes out, straight & in)
Circle up for some brick work:
Curls 3up / 1down IC full range of motion (20)
Curls 3up / 1down IC starting at 90° (20)
Tris-for-the-guys IC (20)
OHP IC (20)
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Star gazer
Flutter kicks full range of motion IC
LBC IC (25)
Ray Charles IC (15)
Freedom Twist IC (15) con brick’o
Giggling Nibler IC (15) left side
Giggling Nibler IC (15) right side
Modified LBCs reach your hands between your knees IC (20)
Big boy sit-ups OYO (20)
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Shoulder taps IC (20)
Plank Jacks IC (20)
Overhead fly thingy IC (20)
Bench press IC (10) elbows in
Bench press IC (10) elbows 45°
Bench press IC (10) elbows out
Bench press IC (10) elbows 45°
Bench press IC (25) elbows in
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Squats 3 down / 1 up (20) IC
In-place lunges (20) each leg OYO
Squats 1 down / 3 up (20) IC
Al Gore & Checked our Carbon Footprint a second time.
Gate check mosey (taking turns losing to Ray Charles on the return “sprint”)
Cusack’d bricks back to the pile and met on the touchdown line.
10-20-30 Merkins / Squats / LBCs at each lamp post on our way back to Circle up for CoT, prayer & dismissal!
75% participation for Coffeteria at EUG!
One pax member had to “go feed the cat…” there’s suspicion that this is a code phrase that has other meanings, but it still under investigation. :face_with_monocle:
ANNOUNCEMENTS: none
COT: Safe travels for Alexander returning to Utah for school.