So much to do, but so little time
FNGs:N/a today
3 Pax for Monthly Challenge EC and several for an EC run.
Warm Up:Side straddle hops, arm circles forward and reverse, seal clap, overhead claps, daisy pickers
The Workout: I started with a blast from the past, my first visit to this AO was the 1776 workout on July 4th 2018.
Mosey around the parking lot and head towards the shelter for 16 rounds of 31 seconds on, 9 seconds off Tabata work:
- merkins
- high knees
- Scorpion dry docks (not enough pull up bars for everyone so I subbed this one out)
- Plank jacks
- Side straddle hops
- Turkish get ups
- Overhead claps
- American hammers
- Lunges
- Step ups
- Squats
- Moroccan night clubs
- Mountain climbers
- LBCs
- Dips
- Plank shoulder taps
Bear crawl across the parking lot and 7 burpees to finish it off
Mosey to the legendary Abyss for some Dora style partner work
- 100 Planche merkins (great for biceps)
- 100 AG squat front kicks
- 100 mountain climbers (L/R=1)
- Pick up the 6 and a 10 count squat hold
- 100 boat canoes
- 100 crab cakes in cadence between all PAX
Mary: Mosey back to the parking lot for an Embrace the Suck hold (3 minutes). Finished with 25 low and VERY SLOW flutters.
Announcements: Several Pax doing the Triathlon Saturday and they are looking for volunteers, some 3rd F opportunities coming up, my 4yr F3 Anniversary is this Saturday and I’ve got the Q at GP.
T-Claps (Recognition): Everyone that came out this morning despite the threat of pouring rain, and especially those that did EC.
Prayer: We all took a knee and I took us out.
