March 18, 2019

A Kotter Emerges From Hibernation

Cockpit, Uncategorized, Weekday

THE SCENE:
Calm and about 37 F

F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side straddle hop x 30
Daisy pickers x 15
Arm circles x 20 (forward and reverse)
Moseyed across the parking lot and back with the following variations:   high knees, butt kickers, and karaoke.

THA-THANG:
After the warm-o-rama, PAX gathered at the Pavilion and did two rounds of the following on their own:

  • Curls with CMU x 15
  • Dying cockroach x 15
  • Dips x 15
  • Box jumps x 15
  • Shoulder taps x 15
  • One-leg lunges (2=1) x 15
  • Wall sit x 60 seconds

PAX did a one-half mile mosey around the track and stopped at the flag pole to do 20 calf raises.  PAX returned to the Pavilion and did two rounds of the following on their own:

  • Shoulder press x 15
  • Reverse crunch x 15
  • Carolina dry docks x 15
  • Squats x 15
  • Little baby crunches x 15
  • Monkey humpers x 15

PAX did a one-half mile mosey around the track and stopped at the flag pole to do 10 calf raises.  PAX returned to the Pavilion to do the following merkin set (15 reps each on their own):  military merkins, wide merkins, erkins, and derkins.

MARY: 
Flutter kicks x 15
Box cutters x 15
Hello dolly x 15

COUNT-OFF & NAME-O-RAMA
Three PAX participated:  Tree Hugger, Soulja Boy, Short Timer (Kotters)

CIRCLE OF TRUST/BOM:
None

MOLESKIN:
Kotters to Short Timer who has returned to the Cockpit after a period of hibernation.  It was good to have him back.

ANNOUNCEMENTS:

None

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