AO: The Rock
Workout Date: 01/31/23
I didn’t sleep so well due to my standard nerves before Qing a high tempo workout, even though I’d planned what I’d do weeks ago.
Warmup:
Welcome, Mission, Disclaimer
SSH x20 IC, IW x20 IC, Sir Fazio Arm Circles x10F IC x10R IC, Merkins x10 OMD, Downward Dog, calf isolations, Cobra, runners stretch, Mountain Climbers x10 IC
The Thang:
Mosey to Halifax for The Wendell Gee.
-Partner up and run in opposite directions. When you meet at opposite end of the mall, one partner squat holds, the other partner does five burpees. Flapjack. Repeat four times (total 25 burpees each). Continue around the mall back to start and repeat the exercise.
-Repeat the whole thing, but merkins x20/plank hold. Repeat four times (50 merkins total per man). There was some confusion here as I had told the PAX 100 merkins EACH. Oof. Yeah, no. Return to start and repeat the exercise set.
-One more loop, with LBCs/Six inch leg hold. Up to 50 total per man.
-Stationary Elevens on the benches. Left Right Step Ups/Dips.
Mary:
(PAX-led Mary) Pigpen: Freddie Mercurys, Dr. Quinn: X-Men, Snot Rocket: ??, Edsel: Boat Canoe, Wichita: Big Boy Sit Ups (WW1s), Wahoo: Homer to Marge, Paw Patrol: LBCs, E-Trade: One-Legged Homer to Marge, Time Out: American Hammers
Announcements:
Uncommon Bonds 2/11. Mule 3/11. MST 3/18.
COT:
Don’t Fix It’s book success with Wake County, Prayers unspoken
Naked Moleskin
Welcome DR PAX Wichita from F3 Gastonia! In town for business, he picked us off the map for his Tuesday beatdown. On-site coffeeteria is always a win. Thanks to Dr. Quinn for always providing.
QIC: Pigpen
PAX: Edsel, Wichita, Wahoo, Paw Patrol, E-Trade, Time Out, Sheehey, Don’t Fix It, Dr. Quinn, Snot Rocket, Pigpen
Workout Date: 01/31/23
