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