QIC: Sidekick
Date: 06/26/2019
PAX: Prosciutto, Angus, Mr. Clean, Ducktales, Fissure, Red Tees, The Count, Ohms, Sunburn, She Shed, Chaney, Loan Shark, Milk man
AO: Lions Den
Conditions
69 and humid.
COP
SSH IC X25; Forward Fold IC X12; Right over left IC X8; Left over Right IC X8; 3rd Grade Exercises IC X12; SSH IC X15; Willie Mays Hays ICX 12; Mercans ICX15; LBAC ICX12; Reverse ICX12; Morrocan Night Clubs IC X12; Shoulder Press IC X15
The Thang
Most don’t know it but Dora has a long lost Neice named Sacajawea. She is all about the running so she worked us pretty good.
Mosey outside lane a full lap around the track.
Dora Round 1
1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block curls as possible. Switch it up. Repeat until total count of 200.
Indian run in outside lane a full lap around the track.
Dora Round 2
1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block presses as possible. Switch it up. Repeat until total count of 150.
Indian run in outside lane a full lap around the track.
Dora Round 3
1 PAX does 25 squats to set the pace while Partner PAX knocks out as many block kettle bell swings as possible. Switch it up. Repeat until total count of 100.
Indian run in outside lane a full lap around the track.
10 Burpees OYO
Mary – Pretzel Crunch ICX 8 per leg, LBC ICX15
Time
COT
Appreciate F3 because you could be like our Pal Angus and work out alone
Moleskin
Lots of good stuff today. Lots of sweat to ring out of shirts. Lots of gastro issues today too. Fissure almost splashed off what was in the wind.
News
July 4 Convergence at Beast Ridge
Fallen 5 Ruck event at the Dame 7/13 @ 7 AM