In case you didn’t notice, it was a bit nippy last week. The PAX count was correspondingly a bit low. The plumbers will now be gainfully employed in overdrive for a few weeks. So it’s time to get back to work. The THANG.
Warm up with mumblechatter:
- SSHs ICx25
- Frankensteins ICx25
- Low Slow Squats ICx25
- Mountain Climbers ICx25
A rock for each man and mosey to the track for a steady plan:
- Overhead press ICx20
- Curls ICx20
- Rows ICx20
- Squats ICx20
Mosey around the track, stopping each quarter, first to do 20 merks, then 15, then 10 and closing out with 5. Rinse and repeat the rock circle with ICx15. Mosey around the track in the other direction, again with 20, then 15, then 10 and finally 5 merks at each quarter.
Time for a break on our sixes for 10 Russian Twists with the rock and then back to a rinse and repeat the rock circle with ICx10. Mosey around the track in the original direction: same drill: 20, 15, 10, 5. Close out the track work with a final rinse and repeat of the rock circle with ICx5.
Mosey back towards the rock pile for a few minutes of Mary:
- Russian Twists with rock ICx20
- Flutter kicks with rock ICx20
- Hello Dollys with rock ICx20
- Rosalita with rock ICx20
- LBCs with rock ICx20
- Low plank sans rock 1 minute
Return rocks and mosey back to the virtual flag for countoff, Namorama, announcements, intentions and thanks to Sky Q. T-Claps to Mahatma for leaving us in the dust. Keep the heat going, Jingle Vader
