13 PAX headed out to The Hub this morning. Start temp around 75 this morning, so we all got in a nice sweat this morning. Below is what we did this morning.
Warmup:
GM OYO while I go over F3 Mission, Pillars, and Credo.
SSH X 25 IC
Bean Pickers X 10 IC
IST X 10 IC
Hillbillies X 10 IC
Michael Phelps X 10 IC
Arm Circle complex X 10 IC
The Thang:
Mosey to MO 7’s for partner Dora. Timer run to sign and back.
100 team plank jacks
200 team WWI’s
300 team low dolly’s( in honor of the late Dolly Parton).
Line up on side hill curb for a mountain climber and squat ladder.
Start with one four count mountain climber and Bernie Sanders up the hill ten squats at top and run back down the hill.
Repeato till end with 10 mountain climbers at bottom and1 squat at top.
Mosey over to GSA.
Step ups 8 count X 10 IC
30 LBCS OYO
Right leg side step ups X 10 IC
30 LBCS OYO
Left leg side step ups X 10 IC
30 LBCS OYO
Mosey back to Flag
Mary:
PacRat lead with a few minutes of Broga.
Moleskin:
My WOW this morning was 13 PAX posting. Nice to have back to back double digits PAX at The Hub this week. TCLAPS to Gummy Bear for inspiring more PAX to post with his challenge this month. Also appreciate Gummy Bear, HHH, and O.G. reaching out and getting the kotters to post this morning too. Great to see Rusty, Riggs, Two Toes, and Slim Jim back out posting this morning! I also enjoyed meeting down range PAX, Deep Dish, this morning.
I picked this Q up on Tuesday when I saw still open, and glad I did because I probably would have fartsacked if I didn’t grab. Still dealing with a little old man shoulder blade soreness, and that is why I went with more of a core and lower half WOD today. Normally I try to work in more upper body, but was nice to give that a break today. Scarecrow used to do a core focused WOD maybe once a year, and I really enjoyed when he would Q those. We got in a little over a mile and half of cardio. My favorite WOD’s are when get a balance of Aerobic and Anaerobic. Today we had 3.2 aerobic and 3.1 anaerobic according to my Garmin watch. Everyone was putting in great effort, and seemed to get in a nice sweat this morning. I am really grateful for you all posting this morning. Always a privilege and honor to get the opportunity to lead you men! I wish you all a great Thursday! Until next time, Mufasa!