Ups and Downs
AO: The Arrowhead
When: 08/06/2022
PAX:
Number of Pax: 8
Pax Names:
Kringle
Sunshine
Mr Plow
Sling Shot
Mayflower
Sewer Pipe
Epic
Windbag
Number of FNGS: 0
FNG Names: 0
QIC: Kringle
Introduction
My second Q of the week. I promised a hard beat down in the pre blast. I feel I delivered on my promise.
Warm-O-Rama
Tappy taps x 14
Capri lap
Functional warm ups
Knee hugs ankle grabs hip openers and closers
The Thang
Thang 1
Coupon work seated
Press OH Supine OH x10 oyo
Superset goblet squat 5 count down to jump 2 sets
Coupon mosey
Quick steps on coupon x 20 run with coupon 5 blockees. Work down to 0 blockees
Thang 2
North Pavilion
(11)
6 under doggies
1 big boi
5 dips
1 leg lift
With picnic table obstacles
Thang 3
AYG Suicide burpee ladder
1/2/3/4/5
Mary
V sit ring of fire 20 American hammers
Leg lift hold
10 leg lifts
Circle of Trust
Jocko podcast 63 Through the Valley Col. William Reeder Army pilot Vietnam POW
Discussed his 8 steps on how to survive being a POW and how they relate to our lives.
Prayers for Durdens surgery on Monday and Mr plows father transitioning into dementia care
Naked Man Moleskin
Mr Plows 100 post!