January 7, 2019

Cockpit’s Descending Ladder

Cockpit, Uncategorized, Weekday

THE SCENE: Clear and 54 degrees at the northern most AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
After some mumblechatter we started with the standard F3 warm up:

20 – SSH IC

15 – Daisy PickersIC

15 – Imperial Walkers IC

15 – Squats IC

THA-THANG:
Continuing to get loose we completed:

  • 50 SSH IC
  • 25 BBSU IC
  • 40 SSH IC
  • 20 BBSU IC
  • 30 SSH IC
  • 15 BBSU IC
  • 20 SSH IC
  • 10 BBSU IC
  • 10 SSH IC
  • 5 BBSU IC

Next we grabbed our ruck or CMU and completed the following:

  • 30 Ruck Swings IC
  • 30 Ruck Front Squats IC
  • 30 Walking Lunges w Ruck OYO
  • 20 Ruck Swings IC
  • 20 Ruck Front Squats IC
  • 20 Walking Lunges w Ruck OYO
  • 10 Ruck Swings IC
  • 10 Ruck Front Squats IC
  • 10 Walking Lunges w Ruck OYO

MARY:
Partner up and completed 3 rounds of 10 partner leg throw down.

To finish off Mary we did a plank hold, then 20 plank jacks, then a plank hold on our left followed by a hold on our right and finished with 5 more plank jacks.

COUNT-OFF & NAME-O-RAMA
4 PAX & no FNG
CIRCLE OF TRUST/BOM:

“In our lives, change is unavoidable, loss is unavoidable. In the adaptability and ease with which we experience change, lies our happiness and freedom.” -Buddha

ANNOUNCEMENTS:
Great opportunity for some 2F coming up at the Memphis basketball game. Hope that everyone can make it out.

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