9 PAX showed in the Harris Teeter parking lot, including 1 FNG (Relative of PAX No Rope – nice EH 👍🏼), and 1 PAX joined midway through. Glad to have everyone out in the GLOOM.
Disclaimer
Warm O Roma – SSH IC X 15, long snapper IC X 15, windmill IC X 10, IST IC X 15, toy soldiers IC X 15
Suicides – Run to 1st island and back then do each after passing 1st island again: quadrophilia, side shuffle, bear crawl.
Mobility – squats slow IC X 10, Mericans slow IC X 10, on your six for: pretzel crunches IC X 10 each side, dieing cockroach IC X 10, windshield wipers IC X 10, glute bridge holds. Mosey to Gazebo stairs.
Gazebo – Rocky Balboas IC X 15, inclined Mericans X 10 count. Repeato. Mosey to the between the buildings.
Bench work – bench dips IC X 10, bench step ups IC X 10, inclined bench Mericans X 10. Mosey to Yoga Studio parking lot rock pile.
Rock work – partner up: Round 1; Partner 1 does 15 rock squats, then runs half circle to Partner 2 whose doing AMRAP rock curls. Partner 1 switch with Partner 2. Round 2; Partner 1 does Goblet squats X 10, then runs half circle to Partner 2 whose doing AMRAP overhead rock presses. Do each Round X 3
Mary – Stromboli calls crunchy frog IC X 10, Airstream calls Freddy Mercury, Oyster calls LBC IC X 20, HatTrick calls touch dem heels, Outlaw calls Homer to Marge X 6, Axel calls low flutter IC X 10
Recover, Recover
Announcements – Neck of the Woods Adventure Race, see social media for registration and full details. or speak with 9 Lives for more information.
Prayers – PAX Gump’s family mourning the loss of Father. PAX S’mores recovery improved and wishing to go home by his Birthday. Unspokens