Hushpuppy Spoke In A Wheel

AO: Jericho

When: 2025-01-31

QIC: Hushpuppy

PAX (8): Ditch Witch, F3 Benny, Hushpuppy, Napalm, Shrinko, Tsunami, UMass-Todd Doherty, Whiz

Preamble:

Time to break down some walls at Jericho.

Warm-O-Rama:

big, long warmup run around Midway and then middle parking lot - gotta get those legs warmed up

The Thang:

  • mosey back to flag, pick up coupons & run to 50 yd line of football field for warm-o-rama
    • WITH COUPON:
      • Weedpickers
      • good mornings
      • Nancy Kerrigans standing on your coupon (or your dumbbells, Tsunami)
  •  NEXT EXERCISE:  4 Corners / Spoke in the wheel
    • 4 corners exercises: BBSU, Burpees, American Hammers, Squats
    • Instructions for PAX:
      • Travel to corners in order, perform 10 reps in the corner, then back to the middle and perform 3 reps with your coupon, proceed to next corner, air chair for the 6 after your circuit
    • NEXT EXERCISE: Colt 32s
      • w/coupon:  8x curls, overhead press, skull crushers & bent over rows
    • Back to 4 Corners / Spoke in the wheel
      • Same exercises in the same corners, but raise your reps in the corners to 15 and back to the middle for 5
    • Colt 40s
      • w/coupon:  10x curls, overhead press, skull crushers & bent over rows
    • Back to 4 Corners / Spoke in the wheel with a twist
      • PAX remained in the circle and performed 10 reps w/coupon of all corner exercises
      • Then , PAX set out for 20 reps in each corner
  • mosey back to the flag
 

COT:

prayers for strength for families affected by D.C. air collision, CA wildfires Jericho charge is to be better today.

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