DATE: 2024-01-13

AO: mumblechatter

Q: Paycheck

PAX: Boucher, Paycheck, CDC, Nurse Jackie, Wee Man, Catnip, Yogi, , BILLYHO, FLO, PONZI

FNGs: None

COUNT: 10

1.13.24

WARMUP- All exercises x 10, in cadence unless designated OYO .

1- Forward claps

2- Overhead claps

3- Arm circles

4- Air Good Mornings

5- Thru The Tunnel

6- Low Slow Prisoner Squat

7- Shoulder Taps

8- Hand Release Merkins

9- Mountain Climbers

10- Hands to Heaven

11- Inchworms, OYO

12- Hi Knees to stop sign

13- Side Straddle Hops

14- Lunge to light pole

15- Backwards lunge to next light pole

16- Karaoke to Rock Pile

PRETHANG:

Round 1-Small ~10lb rock:

A): Pavel’s Prying Squat and curl- static squat x5 slow curls

B): Rock halos x5 each side

C): Reverse Wood choppers x10 each side

D): Stability Merkins x5 each hand- 1 rock on hand, 1 on ground.

E): Rock Good Mornings x 10

Round 2:

– The Thing: rinse and repeat

– The Harder Thing: increase rock weight (optional).

THE THANG: Chain Gang, 3 rounds. Heavier Rock each time. Rep Goal 10; 8; 5 decreasing in reps each round, increasing Time Under Tension (TUT) also.

1.  Squats:

-The Thing: Goblet squats with stone

-The Harder Thing (THT): Thrusters

1. Overhead Press

-The Thing: Standard OHP

-THT: Slower reps, longer TUT.

1. Good Mornings:

-The Thing: Traditional GM

-THT: Goblet GM (stone held at chest)

1. Bent-Over Rows:

The Thing: Standard

The Harder Thing: Slower reps, longer TUT. Squeeze those shoulder together and pause!

1. Lunge to tree (25 yards), Reverse Lunge back:

-The Thing: Goblet Rock Lunges

-The Harder Thing: Overhead Carry Rock Lunges  

THE THANG II:  CHAIN GANG BREAKOUT-JAILBREAK!  

-Fartleks to to Bunny Slope: Alternate mosey and jailbreak, using light poles as the gearshift.

-Arrive at Finish Line: stop sign line of Bunny Slope (Rutledge)  

THE THANG III- 10 Minute Bunny Slope AMRAP:

-Use the smooth, clean white finish line from before as Hand Release Merkin Station.

-Mosey downhill to Rutledge/Wisteria stop sign for Shoulder Taps.

-Backwards Mosey uphill

-End of round; rinse and repeat but add +1 repetition at each stop sign.

-You V. You! Or Boucher or NJ?

RE-THANG: Out and Back- fartleks with lightpole gearshift to the fountain.

MARY:

– Heels to Heaven x 10 IC

– Dying Cockroaches x 10 IC

– Butterfly Situps X 25, OYO

– High Plank x 30 seconds

– Low Plank x 30 Seconds

COT

ANNOUNCEMENTS:

1- #2nd-f Opportunity tonight at Govna’s; see channel for details

2- #ruck-club Takes off tomorrow morning at 5:30 for MLK Ruck. See Channel for details.

3-Summerville’s 9 year anniversary is next Saturday. Come celebrate with their new resident, Buckeye

4-Coffeteria at Dunkin after Pledge.

PRAYER: Andy Witherspoon’s family

PLEDGE

MOLESKINE: Always an honor to be able to lead and get better together alongside y’all. ISI!