AO: Woodshed
Q: Teddy
PAX: Silent Bob, CESS, Silver Bullet, Pipeline, Kenny G, Spitvalve
FNGs: 1 Spitvalve
COUNT: 7
After an early flyby from @F3Rogue and a ruck-by from @Fallout, 7 pax got down to business on a perfect morning at the ‘Shed:
WARMUP:
25 sidestraddle hops in cadence, 20 imperial walkers in cadence, little baby arm circles (10 forward, 10 back, 10 overhead claps & 10 overhead press) all in cadence, 20 windmills in cadence, and 20 squats OYO
THE THANG:
Moseyed to the cage and grabbed 2 bricks apiece. Circled up for a ‘merican wave, holding high plank on the bricks in between ‘mericans – reps increased from 1to 5, 15 ‘mericans total.
Paired up on the field day lines for a Dora – each team knocked out cumulative totals of 50 Brickies, 150 Squats with the bricks, and 250 LBCs with the bricks. Partners alternated exercise with running out and back / lunge walking out and back with bricks.
Circled back up and knocked out 25 more ‘mericans just for fun, then did a raise the roof wave with the bricks, again counting 1-5 reps for 15 reps total. Did 25 back flys with the bricks to activate the rear delts.
MARY:
Onto our sixes for 20 flutterflies with the bricks in cadence, 20 Ukranian Twists with the bricks in cadence, 20 Teddy Rocks OYO, 10 double count Teddy Rolls OYO, and 25 more LBCs with the bricks. Returned the bricks to the cage and lined back on on the field day grid for a 40 yard dash (@Cess won!) followed by a mosey back to the flag.
Count / Name-o-Rama
Welcome FNG Spitvalve!
ANNOUNCEMENTS:
Runvergence / anniversary celebration at Trenholm Plaza tomorrow
MemoraBull workout – hour-long workout @TheBull on Monday, time TBA
COT:
Q: Teddy
PAX: Silent Bob, CESS, Silver Bullet, Pipeline, Kenny G, Spitvalve
FNGs: 1 Spitvalve
COUNT: 7
After an early flyby from @F3Rogue and a ruck-by from @Fallout, 7 pax got down to business on a perfect morning at the ‘Shed:
WARMUP:
25 sidestraddle hops in cadence, 20 imperial walkers in cadence, little baby arm circles (10 forward, 10 back, 10 overhead claps & 10 overhead press) all in cadence, 20 windmills in cadence, and 20 squats OYO
THE THANG:
Moseyed to the cage and grabbed 2 bricks apiece. Circled up for a ‘merican wave, holding high plank on the bricks in between ‘mericans – reps increased from 1to 5, 15 ‘mericans total.
Paired up on the field day lines for a Dora – each team knocked out cumulative totals of 50 Brickies, 150 Squats with the bricks, and 250 LBCs with the bricks. Partners alternated exercise with running out and back / lunge walking out and back with bricks.
Circled back up and knocked out 25 more ‘mericans just for fun, then did a raise the roof wave with the bricks, again counting 1-5 reps for 15 reps total. Did 25 back flys with the bricks to activate the rear delts.
MARY:
Onto our sixes for 20 flutterflies with the bricks in cadence, 20 Ukranian Twists with the bricks in cadence, 20 Teddy Rocks OYO, 10 double count Teddy Rolls OYO, and 25 more LBCs with the bricks. Returned the bricks to the cage and lined back on on the field day grid for a 40 yard dash (@Cess won!) followed by a mosey back to the flag.
Count / Name-o-Rama
Welcome FNG Spitvalve!
ANNOUNCEMENTS:
Runvergence / anniversary celebration at Trenholm Plaza tomorrow
MemoraBull workout – hour-long workout @TheBull on Monday, time TBA
COT: