PAX: petro, Undertow, Shake and Bake, Booking, Flipper, Speedo, Big Short, Brown Bag FNGs: None
WARMUP: SSH, Arm Circles, Cherry Pickers, WMH, Down Dog/Cobra Kai, Fellowship Lap
THE THANG: Series of Rings Of Fire followed by 400M run. Structure: PAX take turns bear crawling the circle. Meanwhile, we alternate exercises. When the last PAX has crawled, that round concludes. We run a lap then start the next round. The exercises were: R1: Merkins/Body Weight Squats
R2: Plank Jacks/Bonnie Blairs
R3: Burpees/Jump Squats
R4: Hand Release Merkins/Copperhead Squats
R5: Alternating Shoulder Taps/Mountain Climbers
We then split into two teams and played Exercise Ball Ultimate until time. MARY: The LBC
ANNOUNCEMENTS: Petro and Traveler’s three-legged race world record attempt goes down Thursday 11/11, 10a at The General. Plus the Grunt is tomorrow.
COT: We’re in an unseasonable cold snap but it reminds me, hardest time to post consistently is the winter months. Let’s keep motivating each other with the knowledge that if you can just get out there others will be there too.