AO:
When: 08/29/2018
PAX:
Number of Pax: 0
Pax Names:
Number of FNGS: 0
FNG Names:
QIC:
DATE: 08/29/2018
WHERE: The Playground
THE PAX: Dory, Harp (Birthday Boy), Wheelin’ and Dealin’, Alcoa, Chitwood
Total # of PAX: 5
QIC: Chitwood
INTRO:
After enjoying the fartsack the first two days of the week the QIC was feeling refreshed after getting some zzzz’s and crappy for not getting stronger. Â Ready to pump up the volume of reps he knocked off a great AO launch beatdown from a few weeks ago. 0.0’s are tough. Â There is no running to rest those muscles. 10 counts seem like 2 counts but that’s what builds endurance. So lets get after it.
WARM-O-RAMA:
20 SSH IC
15 Week Pickers IC
Sun Gods OYO
THE THANG:
I think the PAX was waiting for me to pop the trunk and start dancing with those CINDERellas but she was still getting ready so we took a Strolling Mosey to the PG equipment.
5 knees to chest hanging for pull up bars
25 SSH
25 squats
Repeat 3 times
AirChair for the Six
Light Jog back to CINDERellas castle to pick her up.
Partner up.
Partner BOMBS with CINDERellas
100 Burpees – PAX 1 starts while PAX 2 lunges to end of parking spaces and does 50 Curls. Â After he picks up where PAX 1 left off until 100 is complete
150 Overhead Presses – 25 Skull Crushers at the other end
200 Merkins – 50 Dollies w/ CINDERella over head
250 BBS – 50 Chest Presses
300 squats – 25 leg lifts with CINDERella over head
Time was up after 250 so this BOMB went off earl.
Recover
CIRCLE OF TRUST:
Prayers for the growing DL list and Alcoa’s Lungs.
Big shout out to Harp the Birthday Boy. Â Sliding down that hill day by day and getting stronger and healthier than ever while doing it in style.
Naked-Man Moleskin: