June 6, 2023
Pax: Gecko, Snookie, CJ, Akron, Finkle, Poehler, TB, STP, Double Check, Phoenix, Spaulding, Dontcha Know, Crawlspace.

Splinters: Hermes, Explosion

QIC: Crawlspace

WAR: there was an apothecary’s worth of exercises to warm the body up for the thang.

THANG:
YIC explained the movements & exercises to the Pax due to the use of resistance bands. It’s a different technique. No one needs to get injured.

Squats to Thrusters, sc x 15
Bent rows, sc x 15
Squats to Thrusters, sc x 15
Bent rows, sc x 15
Squats to Thrusters, sc x 15
Bent rows, sc x 15
10 counts were sprinkled in by the Pax throughout the set for recovery

Alternating reverse lunge with chest press, sc x 10
1 arm seagull, sc x 10, then flapjack
Repeat each set 2 more times
10 counts sprinkled in by the Pax throughout for recovery

Right leg deadlift, sc x 10
Left leg deadlift, sc x 10
Repeat each set 2 more times
The next set required a slow down to get properly set. Pax were on all fours with a band wrapped around a foot. If the band wasn’t secured, an atomic thong would occur.
Right leg kickout, sc x 15
Fire hydrant(no band), IC x 10
Left left kickout, sc x 15
Fire hydrant(no band), IC x 10
Repeat 2 more times.

MARY: Pax lead.

It was a privilege to lead brothers.
SYITG!
CS