- QIC: wingman
- Pax: Header, Lois, skunk-works, Smokey
Choose your own adventure
Date: 2024-09-03 AO: skunk-works Q: Mountain Momma PAX: Smokey, Header, lois FNGs: None COUNT: 4 4 Skunks stepped into the lab for choose your own adventure day!
WARMUP: Starting with some good mumble chatter about the Regan movie and The Forge movie 🍿 we began with the usual SSH, imperial walkers and Sharon towers. Jogged a lap and then did some swings, around the world’s and halos
THE THANG: It was choose your own adventure day, so each PAX got to choose a focus area and YHC brought a recipe. Smokey started with abs, so we went into my 8 minute abs inspired routine that lasts around 10 minutes by adding two rounds for the lower back. It’s 13 total exercises at 45 seconds each
Did some Farmers carries as the fire cooled off
Header asked for chest and shoulders, so we did a TABATA of bell merkins and single hand overhead press. Almost called Jack Hell, this had a similar amount of suck, just didn’t last as long.
More farmers carries
Lois called legs, so the TABATA was lunges with single leg deadlift.
With sufficiently warm legs, we did a few rounds of sprints, with a backpedal back to the start, followed by a down and back carryokre
My turn to call – cleans with tricep extensions
MARY: We had a couple of extra minutes for more choosing our own adventure – Smokey with the Burpee call (We love burpees!) with the mandatory Header refusenik. Header called??? I can’t remember! And Lois finished us out with a plank
ANNOUNCEMENTS: Charlotte Crusade 9/20 at 7 pm, Bojangles arena, free parking free entry
COT: Praise for healing Abigail and (remembered this in the car) Lois! Prayers for young Samuel and family, plus all of the big cancer battles ongoing throughout the F3 Nation.
WARMUP: Starting with some good mumble chatter about the Regan movie and The Forge movie 🍿 we began with the usual SSH, imperial walkers and Sharon towers. Jogged a lap and then did some swings, around the world’s and halos
THE THANG: It was choose your own adventure day, so each PAX got to choose a focus area and YHC brought a recipe. Smokey started with abs, so we went into my 8 minute abs inspired routine that lasts around 10 minutes by adding two rounds for the lower back. It’s 13 total exercises at 45 seconds each
Did some Farmers carries as the fire cooled off
Header asked for chest and shoulders, so we did a TABATA of bell merkins and single hand overhead press. Almost called Jack Hell, this had a similar amount of suck, just didn’t last as long.
More farmers carries
Lois called legs, so the TABATA was lunges with single leg deadlift.
With sufficiently warm legs, we did a few rounds of sprints, with a backpedal back to the start, followed by a down and back carryokre
My turn to call – cleans with tricep extensions
MARY: We had a couple of extra minutes for more choosing our own adventure – Smokey with the Burpee call (We love burpees!) with the mandatory Header refusenik. Header called??? I can’t remember! And Lois finished us out with a plank
ANNOUNCEMENTS: Charlotte Crusade 9/20 at 7 pm, Bojangles arena, free parking free entry
COT: Praise for healing Abigail and (remembered this in the car) Lois! Prayers for young Samuel and family, plus all of the big cancer battles ongoing throughout the F3 Nation.
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