AO: BulldogQIC: GigawattThe PAX: @Boone @Rikers @Refueler @Shute @Nolan @Bobcat @Bolt @Mittens @Brisket @Pre Welcome -@MaterWarmUp: Cherry Pickers IC, Hamstring cross stretch 20ct, MP’s IC, SSH IC, Cobra Kai / DwD 15ct, Calf Stretch 15ct
The Thang:
Part 1: Merkin Jax & Merkin Climbers
1:4 ratio – 1 Merkin: 4 Plank Jacks
5 x totally 5 Merkins: 20 Plank Jacks
Repeated but instead of Plank Jacks we did Mountain Climbers
Part 2: AMRAP Stations with Coupon Leads
Four stations, five minute rounds. Rotate on Coupon Station. (When PAX was finished at the coupon station they called rotate.
Rd1:
10 Mudder Bunnies
Merkins
Iron Mikes
LBC
Rd2:
20 Kettlebell swings
Dips
Sumo Squats
Flutter Kicks
Rd3:
10 Jump over burpees
Dive bombers
Reg. squats
Single Leg pickle pointers
Rd4: (Shorten this round for time, quick 2 minute rd)
5 Man Maker
Plank up/downs
Side lunges
Heels to heaven
Mary: forgo since she was worked in during the thangCOT: Word of wisdom. "Most people do not "Listen" with the intent to understand. Most people listen with the intent to reply. – Stephen Covey
I’ve found myself lately not "Listen" during conversations, either with my M, with other family members or with friends. I keep catching myself trying to "fix" their problems or one upping them or comparing stories, when what I should be doing is Listening. So plant that seed in the back of your mind, am I listening to understand?
F3 The Capital 