Beautiful fall morning in the LLR gloom. YHC back after a slight Q’ing hiatus. All pax were on time and ready to go except @solo, who pulled a @murphy. And some pax were too busy spring cleaning in their native american rain dance pj’s. Names will not be named.
[youtube https://www.youtube.com/watch?v=smSGUDRVPPo&w=560&h=315]
Warmup:
Global Warming – al gore position, shuffle around the circle, do exercise called out: Burpee, Squat, Merkin, Peter Parker.
SSH
Frankenstein’s
lap around dog park w/coupon
The Thang:
With Brick Coupons:
3 rounds:
21, 15, 9 reps:
Burpee w/ side jump over coupon
Thrusters
Merkin
At basketball court:
50 coupon swings, run lap around dog park with coupon, 50 coupon squats, run lap around dog park with coupon, 50 presses with coupon, run lap around dog park with coupon.
21’s at basketball court:
Alternating the following:
Sumo jump squats with coupon
Alternating side to side merkins on coupon
At field of Pain:
Walking lunges w/ coupon 30yd and back
Bear Crawl with coupon 15yd and back
Coupon carioca w/ coupon 30yd and back
Crawl bear with coupon and back
At basketball court:
Circle up – each pax call an exercise to perform for 30seconds.
Lunges
American Hammers
Curl
Thrusters
Swings
Flutters
COT:
thoughts and prayers for @nomad’s niece and family
Moleskin:
3rd F tomorrow – see slack for details
3rd F Dec 15th – hold the date