The opportunity presented itself for YHC to get a Q on this Friday at the Splash pad aka (Russo’s pad). That’s right, Russo was kind enough to take a Q break for once. No need to thank me Jose10k, as you attempt to overthrow the Q master. I am sure he will be back doubling up on you again next week stretching his 2023 lead as we come close to closing out the year.. I will however tip my cap to the both of you HIMs, for stepping up many times throughout this year with many weeks doubling up. Don’t worry Jose10k I 👀 you with 4 signups moving forward.. Guess I should get to what took place today, so that’s what I will do..
Warmup
10IC Grass grabbers, Toe Touches, SSH, Imperial walkers, Hillbillies, Torso twists and Cherry Pickers.
Thang
Ran around the long block by the Treen center..
Returned to the corridor for some rounds of coupon work..
The rotation occurred while one PAX utilized the cylinder block or ruck plate for stated exercise the remaining PAX used the corridor for cardio until all 3 PAX got through.
Round 1
Overhead press (coupon)
Lunge walk down sprint back.
Round 2
Curls
Bear crawl up and down
Mosey around the Trace.
Round 3
Chest press (coupon)
Carioca down and back bunny hop up the steps.
Round 4
Tricep extension (coupon)
Back pedal down sprint back 5 calf raises every 5th step.
Mosey around the Trace.
Round 5
Coupon swings
Mosey down and bunny hop back up the steps.
Round 6
Coupon crunch
Snake through the columns.
Finished with ETKs f/j..
Count, announce, COT
Appreciate the post Pelican and Russo, until the next Gloom 👍🏼👊🏼✌🏼!!!
