Not leg day!

Not leg day!

QIC

Time Machine

AO

The Oven

PAX

• Al Bundy
• Bergundy
• Brick
• Buttermaker
• Cheatcode
• Deliverance
• Dos
• Madoff
• Malört
• Munger
• Nelly
• Old Style
• Shiplap
• Time Machine
• Tron
• Dorothy (down range)

Workout

Warm-o-rama
Usual one legged arm routine. Dynamic warm ups, butt kickers, high knees, Frankenstein. Old man stretch and Rossy. 

Thang – Tabata 20/10 splits – 8 sets each! 
1.  Merkin fest! 
2. Fight gravity with balls to the wall and bar hangs. 

3. Should taps/plank. 
3.5 – fellowship jog

4. Pax choice! 

Mary
Pickle pushers, bridged march, Superman, bird dogs, hammers x2! 

Stetch / cool down session – Old man stretch, tricep stretch, chest stretch, Rossy, down dog, cobra.
 
COT
Like Gobbins or not, I do. I like the reminder that we all have so much more to give. There is tons of time in the day when you do what matters to you. If it’s worth doing, do it well and be intentional about the things that take up your time! Don’t death scroll for an hour! Do more!