Not much chatter, just a good quiet beatdown to start the week…



Not much chatter, just a good quiet beatdown to start the week…

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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