Quiet morning in the Gloom today. Seven PAX + Three 2.0s (Hang 10? No? Too much?) hit the surf this morning to start off their weeks.
Here’s what went down.
The Thang
Warm-Up Exercises in cadence:
- SSH x 30
- IW x 20
- Merkins x 15
- Mountain Climbers x 10 each leg
- Burpees x 10
1m OUT and 1m IN Run
WAVE 1: Repeat 2 times (Plank in-between & before run-out)
- Exercise #1: Dips x 20
- Exercise #2: Derkins x 20
- Exercise #3: Step Ups x 20 (10 per leg)
2m OUT and 2m IN Run
WAVE 2: Repeat 2 times (Plank in-between & before run-out)
- Exercise #1: Mike Tysons x 20
- Exercise #2: Jump Lunges x 20 (10 per leg)
- Exercise #3: WWII Sit-Ups x 20
1m OUT and 1m IN Run (AYG on the final 30 seconds)
WAVE 3: Repeat 2 times (Plank in-between & before run-out)
- Exercise #1: Curls x 20
- Exercise #2: Shoulder Press x 20
- Exercise #3: Triceps Extension x 20
- Exercise #4: Triple Lindy x 20
1m OUT and 1m IN Run
WAVE 4: Repeat 2 times (Plank in-between & before run-out)
- Exercise #1: Romanian Dead Lifts x 20 (10 per leg)
- Exercise #2: Heels to Heaven x 20
- Exercise #3: Carolina Dry docks x 20
1m OUT and 1m IN Run
Round of Mary. PAX choice.
- Tuck called 10 Windshield Wipers (new one for me but great on the obliques)
- Lorax called 10 Box Cutters
Called time and COT.
Moleskin
- Not sure if the group was still recovering from the 2-hour CSAUP over the weekend or still recovering from the news that school is now officially out for summer but the mumblechatter was low and the activity was high.
Announcements
- Current virtual schedules will remain in place for the next few weeks.
- Make sure to type “/q virtual” on the “# virtual-1stf” channel to find a workout
- Keep praying for our leaders and first responders
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