5 pax took on Fission this morning. Pax were given a choice between The Murph or doing whatever YHC had planned. The Murph was downvoted. We moseyed. We warmed up
Warm-A-Rama
- SSH x 20 IC
- TS x 15 IC
- Carrot Puller x 10 IC
- Windmill x 10 IC
- Arm circles
Tha Thang
Sharknado!!
- 15 Burpees OYO
- Run a loop around parking lot (approx 0.12 miles)
- 20 Diamond Merkins OYO
- Run around parking lot
- 20 WWII Sit-ups OYO
- Run around parking lot
- 20 Merkins OYO
- Run around parking lot
- 20 Scorpion Dry-Docks OYO
- Run around parking lot
REPEATO x 2
Mosey around the school to the playground
Chelsea!! (EMOM)
- 5 pull ups
- 10 merkins
- 15 squats
10 rounds completed.
Mosey to Launch
Mary
- Burpees x 10 OYO
- Low flutter x 50 IC
- LBC x 25 IC
- Crunchy Frog x 15 IC (Hollywood)
- Partner Sit-Ups x 25 OYO (Soprano)
- Sweat Angels x 15 IC (Cousin Eddie)
- Pretzel Crunch x 15 IC on each side (Hat Trick
Recover. Recover.
Mole's Skin
- Chilly weather keeps the pax in the fartsack. Small group but strong work by everyone.
- Pro-tip: The best workouts are the ones where the Q doesn't need to call cadence.
- Sharknado and Chelsea really complement each other nicely. Gives the whole body a chance to be sore.
- Check out this preblast link for info on how you can support Huntersville Half and SpeedForNeed: https://f3lakenorman.com/announcement/huntersville-half-marathon-volunteers-holiday-5k-with-sfn
Thanks Cousin Eddie for the opportunity to Q. Thanks to the pax who posted and I hope to see you all at The Sword sometime soon. Until then – CB