AO: thunder
Q: Ronda
PAX: Oscar, SweetTart, Spot, Escrow, Bucket Truck, Insanity, Dog-Faced Gremlin
FNGs: None
COUNT: 8
WARMUP: SSH, slow-fast squat, through the tunnel
THE THANG:
A mile run to a park. Across 7 different intersections we progressively added exercises. The first intersection was just 2 reps on one exercise. The next intersection was the 2 rep exercise + a new 4 rep exercise. The third intersection repeated the first two exercises then added a 6 rep exercise and so on. The exercises (in order) were:
1. Wide-leg squats
2. Bonnie blairs
3. Jump squats
4. Curtsey squats
5. Calf raises
6. One leg or deadlift squats
7. Standard squats
At the park, we had a 5 minute AMRAP of Bulgarian split squats (5 each leg) and 5 pull ups.
We then ran the 1 mile back to the AO and counted back on the exercises at each intersection. We started with all 7 exercises, then at the next intersection removed the last exercise and so on.
We finished with some wall sitting and some other random stuff. Also, we went back through the list of 7 exercises with their reps one more time.
ANNOUNCEMENTS: I asked everyone to indicate the one thing they were most thankful for and every single person said “Getting a new Nant’an”. Seems kind of passive aggressive to me………but it is what everyone said. This is not Fake News.
COT:
Q: Ronda
PAX: Oscar, SweetTart, Spot, Escrow, Bucket Truck, Insanity, Dog-Faced Gremlin
FNGs: None
COUNT: 8
WARMUP: SSH, slow-fast squat, through the tunnel
THE THANG:
A mile run to a park. Across 7 different intersections we progressively added exercises. The first intersection was just 2 reps on one exercise. The next intersection was the 2 rep exercise + a new 4 rep exercise. The third intersection repeated the first two exercises then added a 6 rep exercise and so on. The exercises (in order) were:
1. Wide-leg squats
2. Bonnie blairs
3. Jump squats
4. Curtsey squats
5. Calf raises
6. One leg or deadlift squats
7. Standard squats
At the park, we had a 5 minute AMRAP of Bulgarian split squats (5 each leg) and 5 pull ups.
We then ran the 1 mile back to the AO and counted back on the exercises at each intersection. We started with all 7 exercises, then at the next intersection removed the last exercise and so on.
We finished with some wall sitting and some other random stuff. Also, we went back through the list of 7 exercises with their reps one more time.
ANNOUNCEMENTS: I asked everyone to indicate the one thing they were most thankful for and every single person said “Getting a new Nant’an”. Seems kind of passive aggressive to me………but it is what everyone said. This is not Fake News.
COT: