In keeping with the theme of SOR, reps weren't counted - time was. Also in keeping with the cold snowy winter theme, music was a strictly Canadian Rock playlist
Warm-O-Rama:
5 laps of the stairs to get the blood moving, Chinooks, arm circles, chest stretches, back stretches
The Thang:
1.Flat Cinder Merkin - merkin between 2 cinders in order to get low and go deep. Feet on the curb 2. Bent Over Row with a 3 second hold at the top. 3. Gas Pumpers 4. Decline Cinder Merkin - See #1, except our feet were on the picnic table benches 5. Single Arm Row, 1 minute Left/1 minute right.6. Freddy Mercury 7. Merkins with feet on the ground, hands on the table tops. No cinder deep dive. 8. Rope climb - from seated position, feet out in front, hand-over-hand pull your body up until you are on your feet then reverse it. 9. Flutter Kick 10. Alternating hand Cinder Merkins 1 min Left/ 1 min Right 11. Pull-Overs(renamed "Cardigans" with a cinder) 12. Cockroach. 22/24 exercises completed
COT:
Chili Ruck coming up, State of F3 Nation on Tuesday
