We had three of the six? "baggers" out today at the Mad Scientist, and 13 total PAX. Etch and Tweetsie hit the ruck standard, and Don Ho, Leggo, Perrier, and Mona Lisa ran the standard.
Warm O Rama:
Sprint to the top of the deck
SSH x25 IC
Windmill X10IC
A bit of stretching, down the center, to the right, and to the left.
x15 muricans IC
x10 Squats IC
Sprint to the basement
The Thang:
X15 muricans IC
Peoples Chair with overhead claps and touch them heels X15 and X10 IC
Lunge Walk to the far wall and back
Up the stairs to the top floor
x15 Muricans IC
x10 Squats IC
Sprint to the basement
x15 muricans IC
Peoples chair with seal claps and touch them heels x10 IC
bear crawl to the first wall and back
back up the stairs to the top
X10 muricans IC
X15 burpees OYO
sprint to the basement
X15 muricans IC
X30 low flutter IC
peoples chair with overhead claps x10IC
back up the stairs
x10 muricans IC
x10 burpees OYO
x10 squats
Sprint to basement
Quadraphelia sprint up of level and back down
Happy by Parrell, hold low squat till "happy" is sang then jump (this was cut short, honestly it's probably all pain with no gain).
Mary:
Don Ho – Homer to Marge, Low Dolly, Homer to Marge
Scrappy – J – Lo
9 Lives – Dot the I
Burpees till 6:15! or about 20sec worth….
Moleskin:
-Great seeing some new PAX to the Mad Scientist! and great to see some return!
– Keep Carpet Bagger in your thoughts as he recovers from his operation.
– There was too much volume for me to keep an accurate count of the reps, but I'm sure we did around 200 muricans (sorry to the PAX still recovering from Monday's Murph!)
– We found Scrappy does a GREAT J-LO! Such hip mobility!.
The weather is getting nicer, keep posting and don't be afraid to sign up to Q! I was asked to remind Caboose he agreed to Q Gaga sometime soon! I had no idea he was such an avid runner.