Renegade

AO: The Wreck

When: 2024-04-03

QIC: aflac

PAX (10): Backside, Blue, Chowdah, Donor, Moonshine, Mountain Mama, Sell-out, Squeegee, Bobber

Preamble:

School vacation week in Roz, so expectations were low for turnout, yet 10 PAX opted to show up for some classic rock and posterior chain work.

Warm-O-Rama:

Mosey backwards up the main road to allow late arrivers to catch up.  Gather all PAX at the main parking lot by the athletic fields for the following warm-ups:
  • Hillbillys
  • Abe Vigodas
  • Low Plank-Jacks

The Thang:

To get things moving, Q directed all PAX to partner up and gather at the corner of the football field for some catch-me-if-you-can, Bears & Crabs style.  Parter A crab-walks while Partner B performs 5 big-boy sit-ups, then bear-crawls to catch Partner A.  Switch roles until completing a full lap to the 50yd line and back to the start.  A few rounds of Mary for the six. Next up, Q led PAX toward the end of the parking lot and directed them to select a coupon.  Instructions were given as follows:
  • Do 5 Kettlebell swings.
  • Perform "Walking RDL" across 2 parking spots (take a step, touch coupon to the toes).
  • Repeat the above pattern until reaching the first light.
These were so much fun, Q directed all PAX to run it back while rotating coupons/positions to spread the wealth – this elicited a fair amount of mumblechatter. Next up, circle up for a round of Jack Webbs, posterior-chain style:
  • Perform 1 Kettlebell swing, then 4 Rows.
  • Rotate coupon to the right.
  • Perform 2 Kettlebell swings, then 8 Rows.
  • Rinse/repeat until 10/40.
With T-10 on the clock, Q led PAX to the playground to polish off the posterior chain with the following:
  • Partner A does 10 Pull-Ups while Partner B performs "Supercrows" (Superman & Scarecrow combo – Q's newfound favorite Mary exercise).
  • Rinse/repeat for 3 rounds before heading back to the flag.
A few rounds of Mary before time was called.

COT:

  • Convergence coming up in May.
AFLAC out.

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