January 15, 2020

WHEN: 01/15/2020
QIC: Malware
PAX: Uzi, Nightshift, Tricurious, Big Kat, Clean Sweep, Slug, Mate, Dean Wormer, Harbaugh for EC
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5 PAX for EC circle of weights:

  • 20 Kettlebell swings (timer)
  • Battle Ropes
  • 40# overhead hold
  • 10# lateral raises
  • Ab wheel

Today’s workout was greatly improved by Potter who provided completely unsolicited advice last night. I told him what I had planned and he gave me some notes on how to keep everyone together and make sure everyone got a challenging but doable workout. There’s nothing like getting edits from your 2.0. You PAX have trained him well and you have my gratitude for that.

Main Event:

  • Mosey to benches. 20 Step ups each leg
  • Mosey to BB court. 10 Burpees, 10 Merkins, 30 Squats
  • Mosey to playground. 3 sets of 5 pull ups and 5 chest to bars. Hold plank or low squat while waiting
  • Mosey to small track. One lap bearcrawl, one lap crabwalk, two laps run
  • Mosey to ramp and steps. Gorilla crawl up ramp.
  • Mosey to bigger ramp. Unbalanced coupon farmers carry up the ramp and back. Call out an exercise for PAX while they wait:
    • Flutters
    • Supermans
    • LL Cool Js
    • WWIIs
    • Imperial Walkers
  • Mosey to steps. 20 Johnny Dramas IC, 10 more with toes pointed in, and 10 more with toes pointed out.
  • Mary:
    • Plank saws
    • Nolan Ryans
    • A great static hold that Clean Sweep called out.

If you are a regular PAX, everyone wants you to be a regular Q too. Get your name down on the 2020 Q sheet 5 times for each site you attend more than twice a month.