Five SOJ redwoods welcomed an upstate brother and an FNG to the Rock&Roll gloom. AO was secured by Florence and Chaplain rubbing out an early one, and cool Fall weather got the PAX frisky for the DTH beatdown:
The THANG:
WARMERAMA:
- Mosey loop around the lot & circle up on the basketball court
- CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee everytime they sing “I get knocked down”!
- F3 Welcome & Disclaimer
- A smattering of stretchy IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey via GRABASS back to the Woods Trail Pull-up Bars
- Grabass = Q calls a PAX name, he takes off like a bat out of hell, first PAX to catch him calls x20 reps of their choosing. The Catch – front runners mosey back to the Six to perform the reps.
COP#3:
- Brother “FLINT” throws down a CINDY challenge:
- Split up among 3 Stations
- Station 1 – x5 Pull-ups
- Station 2 – Merkins
- Station 3 – Squats
- Rotate for a total of 7 min
COP #4:
- Indigenous People’s Run along the back loop
- Stop half-way along grassy side for OVER-UNDERS x50 yards
COP #5:
- Mosey to the Picnic Pavilion for TABLE MADNESS:
- WINGNUTS – x10 IC
- COYOTE UGLY’S – Each Partner x5 reps
- WINGNUTS – x10 IC
- HAIL MARY’S – x20 each, x2 Rounds
- WINGNUTS – x10 IC
COP #
- Mosey over to the parking lot
- Circle up for PLANK COMPASS – each PAX’ feet remain fixed in place, while hands plank walk X degrees in whichever direction Q calls, with x5 merkins between each new direction
Mosey BTTF:
- Body Builders, x10 IC
- Flutters IC, Low & High, x20 IC each
- CIRCLE MERK x3
COT:
- Counterama # 7
- Namerama
- Announcerama (see Below)
- Flint took the PAX out in Prayer
NMS: Beautiful fall morning to have YHC’s brother FLINT (John Henderson) down from NYC, and to reunite with HEARTBURN after his long rehab from a crazy jaw injury, and to welcome Heartburn’s Jamaican friend BAYWATCH (used to be a lifeguard). Missed some of the regulars who are out of town – praying for safe travels guys! SYITG, DTH
