PAX: Adjacent, PickUp, The Super, Blue (Bluewater), Breezy, Oofda, Dumas, Amway, Cauliflower, Wide right, Captain Jack, Augmented
PAX (not in Slack): Cheeseballs
FNGs: None
COUNT: 13
Wanted to make sure we got a good variety of directional movements and lower body today. The stairs I just walked down say mission accomplished.
3 circuits. :50 on/:20 off. Something like this:
– Squat thrusters
– Reverse lunge knee drive / Pullover press
– Burpee deadlift / Goblet squat
– Swings / Single arm swings
– Single leg RDL / Pick up press
– Bob and weave / Single arm swings
– Chase the rabbit / Rows
– Merkins
– Side lunge / Upright row
– Racked double forward/back lunge
Long pickle with suitcase carry lunges and overhead bell carry in between. Modified to non-bell lunge walks the second time around.
Praises for PickUp’s dad, prayers for Cauli’s kid moving in for a bit, and all the BRR and AMBRR runners this weekend. God is good.
Today’s Shuffle:
– Replica – Fear Factory
– I’m Gonna Be (500 Miles) – Proclaimers
– Six Days (remix) – DJ Shadow
– Sail on Sailor – Jimmy Buffett
– Play Your Part (pt.1) – Girl Talk
– Ambitionz Az a Ridah – 2Pac
– For Whom the Bell Tolls – Metallica
– I Got 5 on It – Luniz
– Play Your Part (pt.2) – Girl Talk
– Voodoo Child – Jimi Hendrix
– Can’t Be Touched – Roy Jones Jr.