5 & 10

5 & 10

# of PAX: 6

PAX: Flamer, Charley-Stop, 8-Penny, Hooch, Busted Grill, Foxtrot

QIC: Foxtrot

Warm-Up:

  • 15 SSH, IC w/ PVC
  • 15 Pass Throughs w/ PVC
  • 10 Merkins, IC
  • 15 Good Mornings w/ PVC
  • 15 Overhead Squats w/ PVC
  • 7 Burpees

The Thang

 

Mosey to the gazebo.

PAX split into two teams of three.

Each team uses a “leg” of sidewalk from the gazebo, out and back.

Team runs to end of leg. Each member does 5 Burpees and returns to gazebo. Each member does 5 squats.

Team members can run at individual pace and do movement at individual pace, but team must depart from the gazebo as a team.

Rinse and repeat 10 x’s.

Upon completion, each PAX completes 10 lunges, alternating legs.

In honor of Charley-Stop’s 39th birthday and to highlight his favorite movement, the squat, Charley-Stop leads PAX with 13 well-executed squats, all PAX mosey to another gazebo where we are led through another 13 well executed squats, and then back to flag for final 13 well executed squats.

Mary

PAX partner up. One partner does high plank/curb taps while other partner runs across the parking lot and back.

Rinse & Repeat x 3.

13 Flutter Kicks w/ ten-count between set.

Rinse & Repeat x 3.

13 Hello Dolly’s w/ ten-count between set.

Rinse & Repeat x 3.

COT/Moleskin:

Steamy work by 6 PAXs.

Happy 39th birthday to Trolley Stop.   He messaged me on 8/1 asking to take the lead on his birthday, but I missed the message and apologize for not reading it earlier than last night at 9:30pm. Thanks for leading us through some of your favorite movements.

Way to stick in there, Flamer…hope you find out what is causing your pain.

Prayers for Kirk, Danielle, and Phil who remind us that we all know someone who are in need of our prayers.

Lots of events coming up – read Slack for info on F2 nights and dinner on 8/15.

Strong Work!!! Honor to be the Q. Good to be back and starting the week right!

Thank you!

HAAD! | RLTW! | Foxtrot out.

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