Slackblast:
- When
- Friday, November 18, 2022
- AO
- Varsity
- PAX
- 5 Headspin, Matt Bernard, Shield, Splinter
Slackblast:
Rinse and Repeat
DATE: 2022-11-18
AO: ao-varsity
Q: NASA
PAX: Shield Headspin Splinter Rainmaker
FNGs: 0
COUNT: 5
WARMUP:
Quick jaunt to just inside the gate of the football stadium
Keep it simple .....SWIMS
4-count, 15-20 reps, of each
SSH
Windmills
Imperial Walkers
Moroccan night clubs
Strawberry pickers
Then to the track....
THE THANG:
Keep it simple yet effective
Perform the string of exercises.....
10 burpees
20 box cutters
30 hand-release merkins
40 LS squats
50 mountain climbers (2ct)
Then run a lap (400m)
>> Repeat until time's up
Everyone got in 4 complete rounds. We could have started on a 5th but took the final 5-6 minutes to work in some yoga to focus on legs, lower back, and hips.
GREAT mumblechatter!! Rainmaker, in his 2nd week of F3, mumblechattered into what became job networking with Splinter that may hopefully lead to a new job. More than a workout!! Awesome!!
COT
ANNOUNCEMENTS:
A LOT going on! Read the newsletter and try to get involved.
P&P:
Pulled a CSPAN an went to each PAX asking for a P&P. Alot lifted up to and laid at His feet.
Thank you Bodywash for the opportunity to lead.
Thankful and blessed,
- NASA