26 rip-roaring PAX gathered in the gloom to get the week started off right. After an on point disclaimer from RWB QIC Dean and nod to a PAX brother from another, welcome Bongo we moseyed to the would be beat down station for FOS AO for WOR. After a Dean lead WOR, 15 PAX, Slice & Dice, Kay, Gilmore, Pacer, Boone’s Farm, Radar, Fudd, Tender Foot, Shear Conn, Bongo, Checkbook, Chipper, Elaine, Fortran went to try their hand at the Northern Cream Puff Challenge, see Dean’s post. Meanwhile 11 PAX, Deliverance, Special Ed, Blue Hen, Water Wings, Duvet, Flounder, Epstein, Mulligan, Tarde, Hook’em and YHC Bambi opted for a FOS version of their own challenge.
FOS – 3 rds x 10 reps (not for time)
- Bent Over Row
- Renegade Row
- Kettle Bell Swings
- Seated Shoulder Press
- Hang Clean
- Lateral Raise
EC – core work – bird dog with weight and PAX partner hammer pass
Finished off with a bit of cardio – gasers – 3 rds 50%, 75% and 100%
MARY – Dead Bug, Box Cutters, an all PAX weight passing hammer
COT: Mulligan’s coworker committing suicide last week – reach out to a PAX – no one struggles alone – F3 brothers are here to listen and help; St. Jude’s Marathon – Mulligan running 5k, Alexis and family
Gilmore lead us out.
An honor to lead, Bambi