14 Pax got up to welcome the weekend at the Mothership on this beautiful fall day.
The Warm up
After a disclaimer by the Flag, we moseyed to the great lawn area and went through 10 minutes of stretching without any cadence. 30-45 seconds of Cross Body Arm Stretches for each arm; 30-45 seconds of Shoulder stretches for each shoulder; 30-45 seconds of Adductor Stretch w/ Tspine Rotation in each direction; 30-45 seconds of Lunges; 10 -15 yards out of Bear Crawl and then back with Crawl Bear focusing on flat backs and shims parallel to the grounds; 30-45 seconds of One legged bend overs with coupon for each leg.
The Thang
Dora style workout (except every thing was 100) with 7 teams of two. Whenever the team finished they were rewarded with shoulder taps until all 7 teams were completed.
Round 1 100 Triceps with coupons and Rifle carries
Round 2 100 Overhead Presses and Duck Walks
Round 3 100 Sumo Squats and Carrying coupon
Round 4 100 Staggered Merkins and Overhead carries
Round 5 100 Curls and Lunges
Round 6 100 KB swings and Crawl Bears and Bear Crawls
We then closed under the peristyle with Ascending testicles for one minute (twice) and a rinse and repeat of the pre-thang stretching
