A pax of 10 posted this am for a reboot against table muscle growth. As I had overslept by not turning on my alarm, my heart rate was already up & ready to get started. Not looking forward to getting wet and with no FNGs present, we started with…
WARM-O-RAMA
- SSH 10x 4CIC
- Sun Gods 10x 4CIC, reverse repeato
- Lunge Side Stretches
- Downward Dog/Upward Dog
THANG
Moseyed to a locked gate at the track, so we kept going to the stadium parking lot for a circuit around the lot.
- First corner: Guantanamo; mosey length of lot to next corner.
- Second corner: American hammers 20x 4CIC; mosey 1/2 width of lot to next corner.
- Third corner: Plank Jack’s 25x 4CIC; mosey length of lot to next corner.
- Fourth corner: Crowd Pleasers 1:1 to 5:5; mosey back to starting corner.
- Fifth corner: Low Slow Flutter 25x 4CIC; mosey to next corner.
- Not being at the track to utilize the goal posts for Hanging Knee Lifts, RINSE & REPEAT entire circuit.
- Final mosey with a full lap around the lot to end at the covered patio.
Everyone claimed a box and waited for me to catch my breath.
- Box Jumps 25x OMU
- Irkins 10x OMD
- Over & Back Burpees 5x OYO
- Hinge Box Squats 25x OMD
- Dirkins 10x OMD
- Curtsey Lunges 20x OYO
- Irkins 10x OMD
- Pickle Pointers 50x OMD
- Dirkins 10x OMD
- Tarheel Debutantes 15x each leg OMD
- RINSE & REPEAT
Mosey to gym/cafeteria entrance to line up at the wall for Thanksgiving Table Push-aways 50x OYO.
Return to starting point for…
MARY
- LBCs 25x OMU
- Box Cutters 25x 4CIC
- Stretched for a few to loosen up pickle pointer & debutante muscles
COT
Ended a few minutes early. No announcements. YHC closed in prayer.
Thank you for allowing me to Q!
Aye!
Gander