AO: Slab

When: 04/26/2022

PAX:

Number of Pax: 10

Pax Names: Boondock, Copper, Edibles, Eggplant, Farm Country, Gopher, Juilliard, Lamb Chop, Nightshade, Valdez,

Number of FNGS: 0

FNG Names:

QIC: lamb Chop


We did a run up the street to pick up some men who were finishing their pre-run and then ran back to the parking lot.

 

Warm A Rama

1 SSH  IC (just for Wax On that didn’t show up.. lol)

10 Weed Pickers (IC)

10 Copper Head Merkins (IC)

Sun Gods (OYO)

Michael Phelps (OYO)

10 Shoulder Pretzels (IC)

 

The Thang

Each man grabbed a coupon and rifle carried it to the shovel flag, there we performed an escalator with a plateau, then we de-escalated.

Coupon Work

10 Overhead press

Ab Work

30 Gas pumps one on each side of the coupon

Coupon Work

10 Overhead Press

20 Incline Push-ups

Ab  Work

30 V Ups (up and over coupon)

Coupon work

10 Overhead Press

20 Incline Push-ups

30 Curls

Ab work

30 X factors

Coupon work

10 Overhead Press

20 Incline Push-ups

30 Curls

40 Bent Over Rows

Ab work

30 Flutter Kicks

Coupon work

10 Overhead Press

20 Incline Push-ups

30 Curls

40 Bent Over Rows

50 On your Back Press (with a squeeze at the top)

Ab work

30 LBC’s

Coupon work (The plateau)

10 Overhead Press

20 Incline Push-ups

30 Curls

40 Bent Over Rows

50 On your Back Press (with a squeeze at the top)

Ab work

30 Big Boys with a twist

Coupon work (De-escalator)

10 Overhead Press

20 Incline Push-ups

30 Curls

40 Bent Over Rows

Ab work

30 American Hammers

Coupon work

10 Overhead Press

20 Incline Push-ups

30 Curls

With time running out, we did Murder Dragons back to where the coupons are stashed. We increased the count by one after every 4 moves of the coupon.

Murder Dragon: is a murder bunny with a set of Shoulder Taps, a Plank Jack, and then a Merkin.

We then put the coupons back and we lined up on the curb for a race back to the shovel flag.

 

COT/BOM

Glen Carver & Family

Spiders Recovery

Nightshade & School

Work-life balance

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