AO: Three Rivers
When: 11/06/2023
Number of Pax: 24
DR Names:
Number of FNGS: 1
FNG Names:
QIC: Burnt Ends
Introduction
Temp in the low 60s. First evening BT after Daylight Savings, it was dark!
Warm-O-Rama
Good Mornings Good Nights, ready position you are in it, in cadence, begin (10)
Recover
Tappy Taps, ready position you are in it, in cadence, begin (10)
Recover
Willy Mayes Hayes, ready position you are in it, in cadence, begin (5R, 5L)
Recover
Abe Vigodas, ready position you are in it, in cadence, begin (10)
Recover
Shoulder Circles, ready position you are in it, in cadence, begin (10) forward (10) backward
Recover
The Thang
Thang 1 – 7s with run between cones
Big Boys & Merkins
Thang 2
Round 1
- Colt 45s – 15 half curls up, 15 half curls down, 15 full curls
- 30 Bench Press
- 15 LCBs
- Run lap
Round 2
- 45 Jump Ropes
- 30 Skull Crushers
- 15 Leg Lifts
- Run lap
Round 3
- Bolt 45s – 15 squats down to halfway, 15 squats from halfway to down, 15 full squats
- 30 Shoulder Press
- 15 Dips
- Run lap
Circle of Trust
As we enter our second week of Reindeer games, listen o your body. You do not want to injure yourself. If you are on team Prancer, you definitely want to turn it down and only post two to three times a week and no extra credit. For the rest of the PAX, this is a marathon, not a sprint. You want to push yourself for the next five weeks, but not injure yourself.
Aye?
Naked Man Moleskin
ended in prayer