BB- Sump Pump BoW @ The O on 1/12/21

25 and cold but dry. 9 PAX included the one and on only FOCKER from Henry county, Harry Carry, Russdiculous (R), Violet, Flo Jo, Handbook, Vincert (R), Gollum and Sump Pump (QIC)

530. Disclaimer given and I informed the PAX again that I am nursing an injury and that we would not run much.

Mosey over to the tennis courts for 7 minutes of warmup. With FOCKER in the crowd, NUCLEARS were a must. 10 down to 1. We then finished with some runner/calf stretch.

The Thang: Tabata for the remainder of the workout. The PAX would perform each exercise for 74 seconds and then rest for 5 seconds while transitioning to the next exercise. 8 total exercises followed by either the short loop at the O or two laps inside of the tennis courts in under 2 minutes. Any extra time was the recovery. The 8 exercises included Grave Diggers, Manmakers, Overhead Press, Bench Press, T-merkins, Grip, rip and curl, Curls, and PAX choice. We would repeat this a total of three times to fill the remaining 38 minutes.

Time was called and we circled up for intentions, announcements and encouragement.

Until next time.

Sump Pump

Published by Sump Pump

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