Date: 05.01.23

AO: scrooge

Conditions: 45F and clear

Pax: Belding, Big Worm, Kimchi, Pinto Sawdust, Thriller, Web

Q: Paycheck

MIA: Squatter

Count: 8

Warmup (in cadence x10)

• Round of Applause/ Foward Claps x 10 IC

• Prisoner Squat x 10 IC

• Side Prisoner Squat

• Prisoner Reverse lunge

• Shoulder Taps

• Hand-Release Merkins

• Mountain Climbers

Mosey to far Dugout. Bleachers:

• Gas Pumpers; mosey to foul pole.

• Side Straddle Hops

THE THANG

1.1: FIELD OF FARTLEKS

• Fast mosey to Center Field; Spicy Mosey to Left Field Foul Pole

• Hi Plank, 10 count

• Shoulder taps x10 IC

• Rinse and repeat to Right field foul pole

• Mountain climbers

• Rinse and repeat

• Fast mosey to Center Field; Jail Break

• Pax were looking way too serious for 5AM! Richard Simmons (Forward Claps + Hi Knees

• Rinse and repeat, Mountain Climbers

• Fast mosey to Center Field; Jail Break

• Mosey to bleachers: 20 gas pumpers

1.2: PAYCHECK PARKOUR: AMRAP EDITION

Pax go to various stations and rotate when it’s called. Stations:

• 20 lb dumbell: halos

• 50 lb kettlebell: 3 split stance standing rows each side

• 20 lb kettlebell: kb swings (single or two hand)

• Sandbag: one shoulder reverse lunges 3 each side

• Step ups

• Burpees

• Swingset /TRX Australian Pullups

• Swingset/ TRX ab rollouts

MARY:

Round Robin Pax Choice abs

• 10 heels to heaven

• 10 Big Boi Situps

• 10 Crunches

• 10 big Bois

• 10 Flutter Kicks

• 10 Box cutters

• 10 big bois

• 10 Freddie Mercuries (bicycles)

VICTORY LAP around Da Hoppa’s yard

COOL DOWN:

Round of applause/ Forward claps in cadence x10

COT

BOM

PRAYER

PLEDGE

SELFIE OR IT DIDN’T HAPPEN

OPEN INVITE: Friday 12-1 at Thunderbird Inn- open format (no reading required but encouraged: Peng Classics Letters from A Stoic, Seneca)