Four PAX made it out on a brisk random fall morning. Since I’m still nursing a groin strain we slowed the pace down quite a bit from my standard type WO. Here is what we did…

Warm up

Slowsey around the church

Michael phelps x7ic

Windmill x7ic

Grass pickers x10ic

Over the gate – under the gate x10 each direction

The Thang

Webb-icides x10lines of merkins – we bear crawled there and back the first 3 lines , jogged the rest

Webicides x10lines of squats with nur each way

Move over to the field.
Slow and controlled…

Fire hydrants x10ic each leg

Donkey kicks x10ic each leg

Hello Dolly x10ic

Grab our blocks : slow and controlled…

Curls to OH press x10

Curl to half curl x10

Curls to OH press x10

Curl to half curl x10

Bent over row x10

Bent over row x10

Mary

Flutter kick x10ic

Flutter kick x10ic hands at side

Flutter kick x10ic hands OH

Knee to toe x10ic each leg

Side leg raise x10ic each leg

COT

Good work today fellas! Way to embrace the slower controlled pace to feel a little extra burn.

Prayers for InkJet’s dad hip replacement and willingness to accept help while he cant walk. Door Dash’s dad treatment and DD ability to prioritize tasks to not allow them to stack up causing extra stress in life. Burnouts upcoming procedure next week Wednesday. My groin strain to heal so can be back in full action.

Thanks for following my lead. Until next time,

Sunspot OUT!