Just a general feel of excitement from PAX for it felt…… Cool??, maybe it was just strong Lakefront wind or a bit drop in humidity? It won’t be here for long though, but nice. I consider this the last day of summer even though not formally per season divisions, “the summer is out of reach, empty lake, empty street, Sun now goes down alone”.
Regardless none that has anything to do with the work out below, I have just needed to Q for sometime and took day off from Norco to do this, so here it is:
Had a nice (8) folks show, and hopefully I gave everyone their money’s worth:
Warm up
SSH X 24
IW X 15
GG X 15
AV X 15
Arm Circles X 20
Mountain Climbers X 20
PP X 20
Burpees X 5
Off to circle of benches for some dip rotations, X 5 at each bench with lunge walk or bear crawl in between. We should use this set up more at Okwata.
Dora 1,2,3 = 100 Merkins, 200 Sit Ups, 300
Indian run back to flag and round robin of Mary at waterline by all as sun rises.
As always I appreciate the opportunity to lead with F3.
See you on the radio as I am now.
Bongo
