Pax: Wilson, Nader, Cobra, San Diego
Our Q was up with babies so a quick decision was made for a Goldstar Q.
However, Nader was late picking up Goldstar so we ran into another dilemma. Our pax was ready for our late arrival and Wilson did a warm up:
Wilson warm up
Cotton pickers x20
Imperial walkers x20
As we rolled into the lot, the pax was finishing up their warm up.
SSH IC x20 (or 30, can’t remember)
Now we were in search of a more dry area to do part one of THE THANG:
Tha Thang, Part 1, Upper body & core:
20 Flutter Kicks per leg
20 Leg Raises
20 American Hammers per side
20 Dying Cockroaches per side
20 Freddy Mercuries per side
20 heel touches
10 decline Merkins
10 incline Merkins
Hold plank for one minute
In plank position start doing shoulder taps
Shoulder taps x20 IC
Hold plank for another minute
Jog back to parking lot.
At far end of the lot, we lunge walked to the flag and back.
Then we did x10 slow squats in cadence.
Next was x40 regular squats IC
Then we did suicide sprints to the first pole, back to start then to second pole and back, then to end of lot and back.
Then we did x50 SSH in cadence
x40 more squats
And one last suicide sprint ending at the flag.