AO: Drop Trout

When: 10/21/2020

PAX:

Number of Pax: 4

Pax Names: Ditka, Excitebike, Go Blue!, Short Circuit,

Number of FNGS: 0

FNG Names:

QIC: Ditka


The BackBlast:

29 Degrees, Smokeless, Gloomy

EC Ruck completed. 4 PAX show cold and ready to work. Greetings made, mission missioned, beatdown beatdowned.

Warm-o-Rama:

  • Mosey
  • SSH x10 IC
  • Sun gods x10 F/B IC
  • Arm Stretches
  • String Rippers x10 IC
  • Leg Stretches
  • Turkish Get-Ups

11’s:

On a well lit basketball court.

10 of exercise A, movement to B, 1 of exercise B, movement to A…, 9/2, 8/3, … , 1/10.

  • Arms:
    • A: Overhead triceps –> Walking Curls
    • B: Rows –> Frankenstein walk*
  • Chest:
    • A: Overhead press –> Overhead walk
    • B: High Pulls –> Shoulder shrug walk
  • Lower:
    • A: Squats –> Lunges
    • B: Deadpulls –> Groucho Walk
  • Abs:
    • A: Pull-Overs (BBSU with arm extensions)
    • B: American Hammers

Prayers for SC good health and Excitebike’s family from wildfires.

*Overhead walks for some**

**Pre-11’s chest warm-up***

***Coulda said something buuuut nahhh****

****ignorance is bliss, I suppose*****

*****Five dots Darryl!!!!!

 

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