Q: Rainbow Row
PAX: Grinch, Back Draft, Rainbow Row
Intro: Welcome, Disclaimer, 5 Core principles and Mission
Little Arm Circles, IC, x10, then reversed
Bear Hugs, IC, x10
SSH, OYO, x15
Daisy Pickers, IC, x10
Lunges, IC, 4ct x 10
Slow Merkins, IC, x 10
Mosied to shed to grab coupons
The 3 pax stood in a circle (a 3-pt circle i guess) with everyone’s back close together and each pax was facing out. We passed one coupon around 10 times, and then reversed it. Next we round we passed it and then pressed for 5 rotations and then reversed it.
Mosied to the “ditch”, we have all been waiting to incorporate it the “ditch” in a beat down for a while!
Block merkins (1 merkin on each side of block) x9
Carry block out of ditch, then squat thrusters x9
Back down to the bottom of ditch. next set was 8, then 7, then 6, etc.
Round was complete when the pax worked down to 1.
Rinse repeat Round one, but sans coupon and sped it up for cardio work.
Returned coupons, then mosied to back porch for 1 minute people’s chairs, then mosied back to flag for Mary.
20 heel touches
20 leg lifts
15 heel touches
15 leg lifts
10 heel touches
10 leg lifts
5 heel touches
5 leg lifts
BEAT DOWN COMPLETE
Discussion on how to maintain numbers