April 8th, 2022 By Schnitzel

Pax: Schnitzel, Squid, TheBurgh, RiskyBusiness, Gunny, Loafer, Heisenberg, Java

Date: 4/8/2022

Q: Schnitzel

 

Nice temps, upper 40s, no wind – great morning to be out at Kannon.  Seven others roll in and off we go.

Disclaimer

I’m not a professional, modify as necessary.  For @Java, that means do 2x whatever YHC calls out.

Warm-A-Rama

Make our way up to the top of the parking deck, stopping at each floor, 2-ramps worth for a set of warm ups.

Floor 1 = SSH x20

Floor 2 = Windmill x10

Floor 3 = BSNs x10

Floor 4 = Merkin x10 + Mountain Climber x10

Floor 5 = ISTs x10 + Loafer + Hillbilly x10

Mosey up to next ramp to start the thang.

The Thang

We made our way down the deck, via the steps, stopping at each floor and doing:

• 5 burpees
• 10 WW IIs
• 15 dips

Mosey past the corner building, where YHC last led a tabata b/c, next building has an interesting set of steps too, lets put them to use.  I think there’s only 4, maybe 5.  First, the old favorite, reverse spider man.  Added a twist of doing in-cadence.  Push-up is 1-2, then left leg on next step is 3, right leg is 4.  Ready for next push up.

Next, do 4 calf raises on each step, balance is key.

Then, I should have tried these at home first, reverse crab walk up the steps, with dip at each step.  Well, not so good.  Lastly, tempo squat ending with a box jump to next step.  Okay, experiment over.

Mosey down to flag pole for 2-10 ladder, by 2’s, declines and dips using the benches.  Lap around the roundabout after each set of 12.

Mosey behind police station for a similar ladder, 8 count body builders and core killers (touch or no-touch, you decide).  A set of 12 at each end, but only get to 6 x 6 when time called, head back to the flag – oh, where was the flag?

Mary

Not much time left, a little stretching.  My balance was way off,

Prayers and Announcements

Java and M expecting 2.2 in October.  Congratulations!

T-shirt order, check Slack for link.

Stay tuned, Gunny looking for another site close by for a day, just to mix it up some.

Thanksgiving for F3 and all good men that come out day after day, week after week.

Moleskin

TClaps to @Heisenberg who is noticeably getting his wind and strength and pushing it every morning.  Great to see, time to Q.  @Loafer making a strong showing after being out for a while, get back to health, brother.  @Squid, @Gunny, @TheBurgh, @Risky, always steady, pushing and encouraging the Pax to get better and stronger.  Looking forward to coffee again, probably after Easter.  Cheers.

Aye!

 

---