AO: F3Rollingstone
Q: Pox
PAX: Vespa-Odell, Hot Pack, Pox, heatstroke, Manwich
FNGs: None
COUNT: 5
WARMUP: mosey around AO, run the lines, assorted inchworm merkins, lunges, toy soldiers, duck walk, Mosey to portico for some slow KB deadlifts, halos, and around the world
THE THANG: Tabata style 20sec work 10 sec rest for 4 min (we did 4 exercises twice) after each Tabata walk with bell (farmer carry or overhead)

1. KB swing: R, L, two hand Russian, two hand American
2. Rows: R, L, ballistic row, high pull
3. Merkins: R on bell, chest press, L on bell, air press
4. Deadlifts: R, L, stiff leg, sumo
5. Thruster: one arm R, one arm L, two hands, wall sit
6. Mary: bridge, hollow hold, Superman, plank

MARY: included for price of admission
ANNOUNCEMENTS: field day, get ready.
COT: @manwich intention, Kelly, Nikki, others I forgotten.

Is it warm, is it cold? A crew of five stoners decided it was warm enough. The pax was greeted by the soothing sounds of the Tabata timer. In only four minutes and seven seconds we did a lot of work. Still need a Q for tomorrow. I’m not sure everyone loves the Tabata timer as much is this Monday group