362 days to go

AO: F3Comanche
Q: Avalanche
PAX: yellowcake, buckwheat, pongo, disco ball from IL
FNGs: None
COUNT: 5

WARMUP:
Motivator 7->1
forward fold
lunges – 10 each
calf raises – 20 OYO
mountain climbers -20IC
downward dog

THE THANG:
mosey to the rails
Inclined Merkins 13-10-8 ic
Dips 13-10-8 ic
Declined Merkins 13-10-8 ic
LBC 13-10-8 ic

lunge all the way to the concession shelter..
leg press 25-20-30 oyo
squat 20-15-10 oyo
WW2 situp 15-10-10 oyo
Abyss Merkin 10-10-10 oyo

mosey-quadrophaelia-walk to the rock pile, pick a rock
inclined chest press 25ic
pull over 15 oyo
still dont kno the name – 15 oyo
declined chest press 25 ic
pull over 10 oyo
still dont kno the name – 10 oyo
colt 45

mosey to upper mary lot

MARY:
plank

ANNOUNCEMENTS:
Pongo pain on Thu

COT:
thanks for joining today , some of you had already kick started the 023 engine with multiple workouts…tclaps
thanks Disco ball joining us today all the way from Chicago , good luck with your travel and work