Cut and Paste

AO: Badapple

When: 2024-11-19

QIC: Turbine

PAX (8): PushBack, Rusty, Sprocket, Sweep3r, Tank, The Real Woody, The_OG Zima, Turbine

Preamble:

Glad to see a little drizzle didn’t stop the Pax from showing up in the gloom

Warm-O-Rama:

Just for Woody, we did a proper warm-up consisting of side straddle hop, toy soldier, weed picker, and Covids.

The Thang:

Mozy around the corner to the play area pavilion with stops along the way to do escalating hand release prisoner cell merkin burpees. These are always a Pax favorite made even more fun by getting the belly soaked during the hand release portion. At the pavilion we got down to business:
  1. Partner up at the benches
    • Partner A does 20 Bulgarian split squats (each leg)
    • Partner B does:
      • Decline mahktar n’dayes
      • Cliffhanger Arm-ups
      • Incline merkins
    • REPEAT
  2. Partner up at the benches
    • Partner A does 20 dips
    • Partner B does:
      • Diamonds
      • Tee (hand release)
      • Ranger
      • Right
      • Lef
      • t
  3. Partner up at the benches
    • Partner A does 50 squats
    • Partner B
      1. Side V Up
      2. American Hammer
      3. Little baby flutter kicks
  4. Partner up at the benches
    • Partner A - 40 x Single Leg Romanian Dead Lift
    • Partner B
      1. Clock Lunges

COT:

Prayers for Penny as she battles and for her family as they battle alongside her Prayers for safe travels for Zima on his European vacation

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