6 PAX for a cool morning. 5 PAX gathered prior to 5:29am, Q rolled in post 5:30am, so 3 PAX got to it since Q was tardy. Sorry boys
1st Warm O Roma – arm circles backwards, then flapjack, single arm cross, then flapjack
The Thang:
Starting at a parking space line, do 1 exercise, move to next parking space line, do next exercise, etc. across 7 parking spaces lines. Once done quadrophilia to curb underneath light post and back, then do same 7 exercises in reverse order. After all 14 exercises are done, then mosey to the cars and quadrophilia to starting point
Round 1 –
1st, 2nd & 3rd line: KB curls – variation of low, normal & high curls X 10 count
4th & 5th line: lawn mower X 10 by count
6th line: bentover rows X 10 by count
7th line: upright rows X 10 by count
2nd Warm O Roma – SSH IC X 15, Windwills slow IC X 10, long snapper IC X 15, runners stretch left, middle hang, flapjack for 5 seconds hold.
Round 2 –
1st line: KB Sumo squat X 10 count
2nd & 3rd lines: KB side lunge X 10 count
4th & 5th lines: KB backwards lung X 10 count
On your 6: mason KB windshield wipers IC X 10, KB chest press X 30, repeato full crunch twists for 5 count hold
Recover, Recover
Announcements: Neck of the Woods Adventure Race Oct. 26th. Cleanup crews for the mountains of Western NC. See social media for places and who are leading what crews
Prayers: PAX Jersey Boy for recovery, PAX Macbeth for torn bicep
Coffeeteria had a WHOPPING 5 PAX in attendance