PAX (5): Baskins, Mr. Hand, Seaman, Simple Jack, Soul Glo
Preamble:
With a majority of the PAX down range for fall break I felt the need to lead the poors at firehouse.
Warm-O-Rama:
A brief mosey around the parking lot while I changed shoes. Due to a digestive emergency I had to hit the porta john during the pre run causing a late arrival to the main event.
WMH
Moroccan night clubs
scorpion
ssh ( only 3 because they are stupid)
The Thang:
Mosey to the green.
round 1.
7 dips , 7 durkins, 7 split squat per leg
run to the middle of the stairs and back. Air chair for six. Increase by 2 and repeat until 17 reps.
Round 2
partner up. Partner 1 sprints down the green and high knees back while partner 2 does various abs ( lbc, ww2, bbs) repeat 4 times.
round 3
coupon curls, extensions, and thrusters. Rotate in single leg rdl and regular dead lift. Remember to squeeze the glutes (boom, boom)
COT:
Prayers for seamans son and flambeaux daughter.
Naked-Man Moleskin:
Although we are not on fall break we are all more than blessed. Excellent mumble chatter today. Lots of laughs. Always a pleasure to lead.
