Disclaimer
COP – Sugar
5 PAX on a cool 27 degree morning found themselves tangled in a Dark Webb.
Warm-up
Mosey around Founder’s Park with stops along the way
- LBAC forward IC x 10
- Overhead claps IC x 10
- Chinooks IC x 10
- LBAC backwards IC x 10
- Abe Vigoda IC x 10
- Step Up Slow Squats IC x 5
- Burpee circle x 3 – Circle up. PAX perform 1 burpee while others SSH until everyone has completed 1 rep. Increased rep by 1 for a total of 3 rounds.
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.
- Jack Webb – Merkins: Overhead presses
- Leg Pain – Lunges R/L : Squats
- Captain Thor – BBSUs : American Hammers
Indian run around Founder’s Park after each circuit
Mary
No time
Announcements – Time of year when some PAX are tempted to fartsack. Reach out to PAX who haven’t posted in a while. Let’s keep each other accountable.
COT/Prayer
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