8 Pax gathered for a slightly less muggy morning. After a slight wait for Baracus (something about an alarm clock) the disclaimer was issued and we began.
Warm-Up (2x)
- 4 x World’s greatest stretch
- 6 x Bottoms up squats
- 6 x Negative hand release merkin (4 counts down, 1 count up)
- 10 x swings
The Thang
Mosey w/ bell to bottom of lower school parking lot near the playground. Partner up. P1 runs loop around rock, P2 performs called exercise:
- Goblet squats
- Thrusters
- Step-ups with bell
- Reverse lunges
- Mary Break (25 LBCs, 15 flutter, 15 heels-to-heaven, 15 dolly)
- Negative hand release merkin (4 counts down, 1 count up)
- Overhead press
- Curls
- Lawnmowers
EMOM Finisher (4 mins)
- 8 x Teabag Squats
- 8 x Merkins
- 8 x Heels to Heaven
Great work all around by the PAX, including putting up with the eclectic warm-up. In two weeks Funky Cold and I will toss the site Q keys into much better, wiser, seasoned hands. The last 2+ years have been a privilege.
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