• When: 2022-08-23
  • QIC: Ash
  • The PAX: Side Salad, Silver Bullet, Chewy, Teddy, Silent Bob, Ash, Pondo, Bone Saw


Ash in charge

AO: Woodshed
Q: Ash
PAX: Side Salad, Silver Bullet, Chewy, Teddy, Silent Bob, Ash, Pondo, Bone Saw
FNGs: None
COUNT: 8
www.strava.com/activities/7685208770WARMUP:
SSH x50 (cadence)
Imperial Walkers x20 (cadence)
Burpees x5 (OYO)

Mosey to the brick cage. Each pax grabbed 1 coupon and Cusack back to the big bus loop.

THE THANG:
Partner up.

Partner 1 // Farmer’s Carry both coupons
Partner 2 // 5 burpees & 15 squats
Partner 2 then jogged to catch up to Partner 1. Partner 2 takes over Farmer’s Carry. Partner 1 does exercises. Rinse and repeat until back to start of loop. Plank for the 6.

Lap #2
Same idea but exercise is now 10 mountain climbers (double count)

Lap #3
Same idea but exercise is now 15 flutter kicks (double count)

All pax Cusack to side parking lot. Partner up again.

Partner 1 // 2 rounds of down and back (with a stop midway … so a mini suicide/yoyo)
Partner 2 // AMRAP big boy situps with a coupon
Switch roles and repeat.

Round #2
Same idea but AMRAP exercise switches to curls with a coupon.

All pax Cusack coupons back to brick cage.
COP //
20 curls OYO … 10 overhead presses OYO … 5 tricep extensions OYO … 5 napalms OYO (putting all 3 together)

Put coupons away and mosey back to the flag for Announcements & COT

ANNOUNCEMENTS:
8/30 – Woodshed Anniversary
9/5 – The Bull AOQ handoff @ 0630
10/8 – F3 Cola 10 Year
10/15 – The Bullseye Half

COT:
Prayers for Nadine (& Snowflake’s family) this week, for No Show, for kids/parents going through the back-to-school season (especially those with less than us).

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