Wall Things at Gaisman

THE SCENE:  55 degrees or so.  It felt cold at first, which was super nice once we got moving.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 25 IC
Squats x 10 IC
Imperial Walkers x 10 IC
Squats x 10 IC
Windmills x 10 IC
Squats x 10 IC
Arm Circles x 10 IC
Squats x 10 IC
Reverse Arm Circles x 10 IC
Squats x 10 IC

THA-THANG:

Bear Balls and Squats – PAX place feet on the wall and walk themselves up to Bear Balls to the Wall.  Walk it back down, then perform Squats x 10 OYO.  Rinse and repeat for about 10 minutes.

Wall of Fire – In rotating fashion, one PAX performs 10 Merkins, 10 LBCs, 10 Burpees while the other PAX hold People’s Chair on the wall.  Rinse and repeat for about 10 minutes.

Escalator – Jump-ups x 10 OYO, Burpees x 20 OYO, Merkins x 30 OYO, Squats x 40 OYO, Lunge Walk x 50 (each leg) OYO.

Bear Balls and Squats – about 5 minutes.

MARY:

Pickle Pounders (with feet elevated on the wall) x 15 IC
WWI situps x 20 IC (feet were touching wall, and PAX had to touch wall on the “2” count of each rep)
Peter Parkers x 10 IC (this was initially performed with feet on the wall, but at count 5 we omaha’d to standard form since YHC was having trouble keeping any discernible cadence)
People’s Chair to Endex (about 30 seconds)

COUNT-OFF & NAME-O-RAMA:  3 PAX – Soybean, Bookworm, Toms

CIRCLE OF TRUST/BOM:
  YHC encouraged the PAX to identify things in their life that keep them from focusing on things that require their attention.  The race is long, so shed the weight that you can.

MOLESKIN:  Good reminder this morning why I love small workouts.  High hopes for Gaisman as a Thursday AO.  High hopes that they empty the trash soon.

ANNOUNCEMENTS:  None.

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