Arriving on time, I notice a peculiar lack of activity at lieu des drapeaux. After a few moments, it was confirmed. I was alone. 2-2 Q’s were torpedoed. Alas, I planted my flags. Determined to make a good go at it the following ensued.
Fast Mosey to JPAS
A little self-love and arm circles and the Thang began. No planning, just whatever popped into my head.
While in Peoples Chair, perform Air Presses (AP) and transition to Derkin Shoulder Taps (DST)
50 AP/10 DST
40 AP/8 DST
30 AP/6 DST
20 AP/4 DST
10 AP/2 DST
Dr W’s (20)
LBC (50)
German Fighter Pilot – 10 per leg 3x rounds (mine own edition to Exicon)
Sort of Scorpion. but harder 10 per leg 3x rounds (mine own edition to Exicon)
Sunrise/Sunset 10 per leg 3x rounds (mine own edition to Exicon)
Fast mosey around JPAS
Lunge between Light Poles
Count down from 10, merkins per pole
At the PAD
5 Pullups
Run 5 Poles
KOT Back to pad
Repeat decreasing 1 per round, but last round run the 5 poles and back.
More Hip/Ab work
COT
