Disclaimer
COP – Sugar
2 PAX climbed out of bed on a pleasant, cool 33 degree morning on the anniversary of the Wright brothers first powered airplane flight at Kitty Hawk, NC. It was a good opportunity for PAX to “fly” around downtown Johnson City, but “land” into a Dark Webb.
Warm-up
- SSH IC x 20
- Abe Vigoda IC x 10
- LBAC forward IC x 10
- LBAC backwards IC x 10
- Flying Nuns 10 OYO (Lunges R/L while simultaneously performing LBAC forward)
- Founder’s field mosey lap
- TTT IC x 10
The Thang
Dark Webb is a series of Webb routines in a 1:4 ratio of reps. Start with one and increase by 1 and 4 at a time until a total of 10:40 reps completed.
Mosey around downtown with periodic “landing” to perform a Webb routine.
- 1st landing = Jack Webb – Merkins: Overhead presses
- 2nd landing = Leg Pain – Flying Nuns: Squats
- 3rd landing = Captain Thor – BBSUs : American Hammers
Mosey back to Founder’s Park for field lap, but “landing” at every orange Christmas tree for 5 burpees.
Flight time = 57 minutes and 2.25 miles
Mary
- Flutter kicks IC x 15
- 1 legged pickle pounders OYO x 10 (each leg)
- Hello Dolly IC x 15
Announcements – Grimace’s grandparents health and travel mercies for PAX traveling this week
COT/Prayer
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