AO: snakepit
FNGs: None
COUNT: 7
STRIDELITE:
Pups walked and YHC ran. www.strava.com/activities/11193218840
WARMUP:
PAX split ways as Emmy and Brainiac walk the track the rest of the PAX were with YHC.
Mosey to the track and place 45 lbs kettlebells at the start of the track.
– 15 Merkins and 15 Squats OYO
– Mosey 100 m
– 15 Merkins and 15 Squats OYO
– 1 min low plank
– 30 sec side plank
– 30 sec other side plank
– Mosey 100 m
– 15 Merkins and 15 Squats OYO
– Arnold Fonda 10 X IC all directions
– Up-Down
– CW
– CCW
– Fane Jonda
– Up-Down
– CW
– CCW
– Flip over to the other side and repeat
– Mosey 100 m
– Glute Bridges X10 OYO
– Both feet on ground
– Left foot on ground
– Right foot on ground
– Mosey 100 m
THE THANG:
The Kettlebell Mile (As a Team)
– P1 carries 45 lbs Kettlebell in each hand for 100 m
– Remaining PAX perform an exercise until P1 is done then mosey to P1
– P2 now carries the Kettlebells 100 m while remaining PAX exercise
Exercises performed are as follows
1. SSH
2. Walking Lunges
3. Cossack Squats
4. Single Leg Deadlifts
5. LBCs
6. Ray Charles
7. Gas Pumps
8. Iron Cross
9. Raise the Roof
10. Moroccan Night Club
11. Gorilla Shuffle
12. Mountain Climber
13. Calf Raises
– Mosey back to the flag
Strong work from the PAX! Ralphie said the exercises required way too much coordination, PETA told us about his work place being robbed and learned that John Cougar Mellencamp needs to chill.
ANNOUNCEMENTS:
04-27-24 stride 10 year anniversary
COT:
Prayers for Emmy’s biopsy, his travels and the loss of a family member in Emmy’s co-worker.
