AO: Clinic

When: 11/19/2021

PAX:

Number of Pax: 18

Pax Names: BailBond, Blue Light, Bonilla, Butterfly, Copper, Icy Hot, Lamb Chop, Lifeboat, Oracle, Paper jam, Pig Knuckle, Rambling Wreck, Rojas, Sooorie, Subzero, Surf N Turf, Test Tube, Wax-on,

Number of FNGS: 0

FNG Names:

QIC: Lamb Chop


Warm-O-Rama

A pax of Ruckers met up at The Clinic and then split-off before the work-out to get miles in, meeting back with us for the COT & BOM.

Ran by the Aquatic Center and then back to the middle of the Amphitheater

  1. (1) SSH IC
  2. (5) Weed Pickers IC
  3. (5) Windmills IC
  4. (5) Imperial Walkers
  5. Sun Gods OYO
  6. Michael Phelps OYO

The Thang

Name of Workout: Coupon Delivery

We ran a three-man Dora using the Amphitheater field, with one of the stations being at the top of the hill by the sidewalk.

Coupon Side

  • 400 Curls
  • 400 Overhead Presses
  • 400 Bent over Rows

*Repeat*

Middle Station

  • Alternated between (3) Merkins and (3) Squats throughout the workout

Sidewalk Side

  • 300 Big Boys
  • 200 Merkins
  • 300 Flutter Kicks (Kodiak count)

*Repeat*

COT & BOM:

Upcoming Events:

  • Thanksgiving Events (F3 and non F3 events)

Prayer Requests:

  • We prayed for Oracle to have the strength to navigate through these hard times.
  • We prayed for Paper Jam to have good health.

A few takeaways:

  • Always looking for new ways to explain the 3-man Dora to the PAX.

 

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