AO: Scrooge

Conditions: 39 and Ripe for Acceleration.

PAX (10): Nurse Jackie, Ginger, Boucher, Wee Man, Web, Shuttlecock, Pinto, Big Worm, Squatter, Paycheck (QIC)

Disclaimer

Warmup, In Cadence:

• Thru The SloTunnel, x 20
• Heels To Heaven, x15
• Flutter Kicks, x20
• Hello Dolly, x20
• Shoulder Taps, x 20
• Mountain Climbers, x20
• Hand Release Merkins, x 10
• Big Boi Squat Jumps, x10
  • YHC noted on Saturday that Boucher was doing this insane, ravenous, Pro version of Squat Jumps, not some flinch & hop.
    • • -Boucher was asked to demonstrate and explain:
        • Get that hip hinge working
        • hips back
        • glutes low
        • both hands slap the ground
        • explode, full extension with arms up + a real jump
        • These are hereby dubbed Big Boi Squat Jumps and one rep must include hands smacking ground and full extension up.
• Bear Crawl to Gazebo
• Picnic Tables
  • Gas Pumps
  • Dips
  • Split Grip Pullups Leg assist up, pause at top, slow descent x 5; x 5 (left hand pullup grip, right hand chinup grip, flapjack)
• Crawl Bear back, Mosey around parking lot, to last parking spot.
• Lunges: Last parking spot to power box/cone.
• Mosey to Stop Sign MODFIY– back up and make marker the mailbox for safety.
• At Mailbox: 5 Big Boi Squat Jumps + 10 Hand Release Merkins.
• Mosey to from Mailbox back to parking lot-Curb/Cone/Green Powerbox.

THE THANG:  AMRAP

•  Jailbreak!
  • 40 Yard Dash, from Powerbox /cone to Parking Spot Midline (fig. #5 – #6 below)
• Mosey to Concrete (fig. #7 below)
• Bear Crawl to Gazebo
• Picnic Table (fig. #8 below)
  • 10 Gas Pumps
  • 10 Dips
  • 5 Pull-ups (Modify: leg assist up, pause at top, slow negatives down)
• Crawl Bear (fig #9) *We mostly just did bumper cars and used the same concrete as before.
• Mosey around parking lot, follow The Fancy Arrows provided by City of Florence.
• Halt at Last Parking Spot (fig. #10)
• Prisoner Lunges to Power Box/Cone (Fig. #5)
• Mosey to Mailbox
• 5 Big Boi Squat Jumps, 10 Hand Release Merkins
• Mosey to Power Box/Cone to…
• RINSE AND REPEAT! GET SOME!

Circle up

• 10 Big Boi Jump Squats
• MARY:
  • NJ:     Freddie Mercuries, x 30
  • Biggie:     Leg Raises, x 5

Prayers, Praises, Announcements:   Praises for Pinto’s niece doing better, prayers for continued recovery.

6’BOM

Pledge

 

Moleskine:  It is truly an honor to get to lead y’all to get better, stronger, and faster while I simultaneously push myself to also get after it.