Three PAX braved the brisk cold conditions for a beatdown with clear skies and a beautiful sunrise to lessen the suck!
Core principles and disclaimer stated and agreed upon.
Warm-a-Rama: 10 reps IC of a SSH variation
1. Light jog x5 min
2. SSH
3. Plank Jacks
4. Half Jacks
5. Reverse Plank Jacks
6. Cross Jacks
7. Merkin Jacks
8. Power Jacks
9. Seal Jacks
Thang: 5 exercise coupon routine with a hill run between each exercise flowing in a descending pyramid. PAX performed Shoulder Taps until the “six” was called. We only got through two rounds.
Round 1:
1. Front Squat x20 reps SC + hill run
2. Irkins x20 reps SC + hill run
- 3. Creeping Lunges x20 reps IC + hill run – Creeping Lunge (Al Gore with Reverse Lunge)
4. Off-set Block Merkins x20 reps total (Alt 10/side) + hill run
5. Thrusters x20 reps SC + hill run
Two rounds of Fire Drill
Round 2: Same routine as above, only doing 15 reps.
Mary: 10 reps IC of the following exercises:
1. Angle Grinder
2. Flutter Kicks
3. Peter Parker’s
4. Freddie Mercury’s – a Hot Shot favorite
5. Parker Peter’s
6. LBC’s
7. Australian Snow Angels – a Long Haul favorite.
Count-a-Rama: 3
Name-a-Rama
CoT:
1. Prayers for Downsize safe travels
2. Prayers for Capsize
3. Prayers for YHC as I begin nursing school
4. Prayer of thanksgiving