November 17th, 2020 By Pox

14 Stoners made an impressive showing for some fun in the cold cold gloom.  Per Pox’s sign-up, no running was planned, so we circled up and got to it to warm-up.

COP Warm-o-rama: SSH, seal jacks, smurf jacks, windmills, plank clock (merkins, plank jacks, star merkins, mountain climbers, wide merkins), IST, WLAS, side lunges

Extract PVC pipes and assorted wooden rods from Pox’s yellow dodge and mosey (bar overhead) to center strip on parking lot

Workout: PVC Pain with variations – perform all exercise in cadence led by Q, drop bar, run to curb, 5 burpees, run back to middle stripe (the faster you run and burpee the more rest you get)

• Shoulder press x20
• Front squat x10
• Thruster x15
• OHS x20
• Good mornings x10
• Static Lunge press (RL) x10
• Static Lunge press (LL) x10
• Sotts Press x15
• curls x50
• Shoulder press x20 (heatstroke assist)
• Front squat x10
• Thruster x15
• OHS x20
• Good mornings x10
• Static Lunge press (RL) x10
• Static Lunge press (LL) x10
• Sotts Press x15
• OHS x20

Return to starting lot for Mary:

• Hollow body rock with PVC x10 – REPETO
• LBC x50

Moleskin:

• Awesome showing for our first 30 degree morning
• Prayers for Manwich’s friend who is recovering from transplant surgery
• Thanks to all the Pax, especially those that have been keeping F3 going over the many years
• Always fun to lead, for those who what to know, I believe our Burpee number today was 90