Hello Workout Deck

Where:   Paddock AO

When:   4/17 @ 5:30 am

Pax:   White Wall (Q), Duggar, Fragile and Sandman (Started the workout as FNG)

We began the WO with some core principles and an introduction for our FNG.  Very glad to see some new faces at the Paddock

Warmup

20 x SSH

10 x GrassGrabbers

5 Walkout merkins

Couple of Leg warmups to stretch

Off for a .5 mile mosey

20 Merkins

Back to the lot for another .5 mile

The Thang

Since Wednesday is our running AO we decided to use the F3 Workout deck mixed with a bunch of running.  We would draw a card…do the thang…then make a lap around the lot and back for another card.  The list of movements are as follows with a roughly 120 yd run in between each movement

9 x Ranger Merkin

5 x Oblique Crunch – 2 as 1

12 x Smurf Jacks

6 x Hand Release Merkin

Backwards run for half the lot and back

8 x Run stance jump squat – 2 as 1

9 x Low slow squat with a pause

100 x SSH done in Cadence

12 x Shoulder taps – 2 as 1

10 x Incline Merkin

13 x Merkins

Finish with 50 LBCs

We finished with Name o Rama and have dubbed the FNG as Sandman (Welcome!)

CoT