A brisk Monday morning at The District brought temps in the 60s and mosquitoes ( ain’t that some bull) 5 HIM decided that fartsacking wasn’t an option. We didn’t let a locked gate cause us any issues
Q: Chowdah
PAX: Hitchhiker, Hooker, Apnea, No-See-Um, Chowdah
WarmUp:
- 20 SSH
- 10 Windmills
- 10 Frankenstiens
- 10 Baby Arm Circle (forward and backwards)
Beatdown: In the parking lot
- Sprint backwards then forwards between the first 5 parking lot “peninsulas” (ie- sprint backwards til 1st and then sprint forward until 2nd and so on)
- To 5th “peninsula, and then back”
- Side Shuffle on right and left side alternating between “peninsulas” until the 5th one.
- On the way back alternating karaoke’s alternating sides
- Bear Crawl to sprint between peninsulas to the 5th and back
Mosey to the work out area near the roadÂ
- Each PAXS held the plank while one did 10 leg lifts. Once everyone finished, mosey back to the concession stand
Ten to One to Ten
10-9-8-7-6-5-4-3-2-1 number of reps each round
- Each round consisted of
- Burpees
- Hand Release Merkins
- Squats
- 10 LBCs after reach round
- From round 5 -> 1, one lap around the concession stand
- Wall Sit until the 6 was in
Once at 1, we travel back up to 10
- Each round consisted of
- Burpees
- Hand Release Merkins
- Squats
- 10 Freddy Mecurys after reach round (hard way)
- From 1 -> 5. one lap around the concession stand
- Wall Sit until the 6 was in
COT:
- Safe travels to No-See-Um as he makes a trip up to Atlanta
- Thank for all the prayers for Chowdah’s Uncle who had heart surgery recently who is being discharged today
- Prayers for a speedy/healthy recovery to those who participated in GrowRuck
- Prayers for Smoggy’s 2.0