Q: RedCoat
PAX: Aryaman Kulkarni (MasterChef), Ayush Naik (Nimitz), Elliot Gordon, Fred Kelly (Grassy Knoll), Matt Hopkins (Brisket), Michael Fleischner (Knight Watchman), Morpheus, Pharmer, Ritesh Mitra (Munchies), Tom Yanagi (Whistleblower), Wayne Frost (Takedown)
FNGs: None
COUNT: 13
WARMUP: 2 laps of mosey around lower lot, good mornings, tippy taps, windmills, Michael Phelps, scapular pushups to pike, deep squat side to side rock
10x each
Mosey to the parkour playground by the big barn
THE THANG:
PAX work in pairs
Every 2 min on the minute rotate to the next station
Stations
1) assisted pull-up with heavy resistance band
2) press down with medium resistance band
3) press down and hold for 10 sec with light resistance band
4) 50# sandbag farmer carry
5) Goblet squat (40# db)
6) Overhead press (25# db)
7) Curls (20# db)
8) Jump rope
9) Merkins
10) Burpees
Isometrics TABATAs
1) active beast holds
2) low merkin holds
3) hollow rock holds
MARY:
Mobility with PVC pipes
1) Pass thrus
2) Behind head press out
3) Around the worlds
4) Overhead squats
Mosey back to the flag
ANNOUNCEMENTS:
Princeton half marathon tomorrow – come out to support our pax. Movie night next week – reach out to Hitchcock about 3D glasses. Upcoming events: Aviator’s hike, CSAP in first Sat of December, solstice day ruck along the canal.
Yogi Naik (Bond) and his doggy joined for picture and coffeteria.
COT: prayer for pax to receive blessings, strength, peace and prosperity for all.
