10 pax got better in the rain and #thefog this morning.
Q: Swifty (hate)
Pax: Little Jerry (respect), Double Down (respect), Storm Trooper, Kilo, Abacus, Ralphie (FNG), Steemer (respect), PK, De la Boya (hate)
(MOSEY)
COP:
- Abe Vigoda (IC x20)
- Cherry Pickers/Grass Grabbers (IC x20)
- Imperial Walkers (IC x20)
- Chilly Jacks (IC x15)
- Crab Cakes (IC x 10)
(MOSEY)
The Thing:
- Partner Routine (Start with 10 reps of each exercise. Work down to 1):
- P1 Plank, P2 Merkin/partner shoulder taps (SWITCH)
- P1 6-inch leg raise/hold, P2 Leg raises on either side of P1’s legs (SWITCH)
- Squat jump/high-fives (together)
- Dan Taylor (1:4 ratio, squats:lunges in place, up to 10:40)
- 10 Derkin N’Diayes (OYO). Once pax was finished, all performed Bear Crawl Burpees until YHC was satisfied that the pain was sufficiently being brought. Rinse and repeat.
(MOSEY)
- P1 handstand wall jumps (hands on ground, jump legs up to wall and then back down, repeato), P2 26 step-ups. Rinse and repeat.
(MOSEY)
- Alphabet/ABC’s (on your six, write the letters of the alphabet with your legs, capital letters only)
- YHC caught some grief for poor handwriting (even in the air).
- Guantanamo
- Little Jerry (respect) is a bad, bad man.
- Yoga/stretching
- YHC wanted the pax to be able to walk during the Christmas season.
- Burp & Merk (ascending to 5)
COT: Announcements were shared for Abacus Q on Christmas Morning (t-claps), and for the super, mega, awesome ruck happening at Jefferson Memorial Forest on 12/29 (see Kilo and/or Little Jerry (respect) for more info). Intentions were shared as well.
Proud to have been able to lead such a great group of HIMS (even if De la Boya (who happens to be YHC’s brother-in-law) said he was returning my Christmas present after this WO).
– Swifty/Tay Tay/T-Swift/T-Swizzle (hate)
F3 Louisville 