The morning was filled with heavy overcast and rain, the ideal recipe for making a downPAINment in the gloom! The Pax did not disappoint with a strong showing at NOMA. With 10 Pax ready to get to it, YHC cranked the tunes, then gave the disclaimer.
Warmup
- SSH IC x 31
- Abe Vigodas IC x 10
- grass grabbers IC x 10
- IW IC x 15
- AC Fwd and back x 20
Time to get to it with EMOM
- 10 burpees every minute on the minute x 10 minutes
Mosey to the side of NOMA for Double shots with Jack Webb at the bar
- 1 merkin with 2 air presses in the people’s chair on the NOMA wall
- 2 merkins with 4 air presses and so on…
- 10 merkins with 20 air presses in the people’s chair
Mosey to the back of NOMA for Dora
- Partner up
- 100 Burpees cumulative
- 200 Overhead claps in People’s chair cumulative
- 300 squats cumulative
- Pax 1 does exercise, Pax 2 bear crawls to bridge and back, flapjack
Modify to bear crawl to bridge and run back as time was getting short. Called time once each group finished burpees
Stay at the back of NOMA for Sunday Morning’s
- 10 air presses, 5 donkey kicks, 1 balls to the wall with merkin
- all Pax complete at least 5 rounds OYO
The rain let up and some pax were dry. Finish off with
- Superman IC x 10
- LBC’s IC x 20
Mosey back to the flag for COT.
NMM
- 10 Pax on a rainy Sunday morning is impressive
- 3 of the Pax were under 18, solid young men!
- Another low impact solid beat down!
- 100% participation at coffeteria!
SYITG
