12/01/2020 - Ringer - Crossfit Ring-A-Round
AO: Ringer
When: 12/01/2020
PAX:
Number of Pax: 8
Pax Names:
Slim Shady, Rocky, Big Money, Poindexter, Mayhem, Dollarstore, Backstage, Emmet
Number of FNGS: 0
FNG Names: N/A
QIC: Emmet
Introduction
With my background in Crossfit, I decided to introduce the pax to a few of the “Girls” with an F3 twist and plenty of moseying.
Warm-O-Rama
20 SSH just to get the old joints loosened up on this brisk morning.
The Thang
[Every step to the top of the parking garage]
Barbara – 20 Muscle Ups, Ramp Down, 30 Merkins, Ramp Down, 40 Big Boi Situps, Ramp Down, 50 Squats, Ramp Down
[Mosey to the courtyard]
Diane – 21-15-9: In Cadence Monkey Humpers and Handstand Holds
[Mosey to the Amphitheater]
Kelly – 3 Rounds: Run a lap, 30 box jumps, 30 jump squats
[Mosey back to garage]
Plank walk up one ramp (Walk with hands; move feet as little as possible)
5 Minutes of Mary (rotating Q) – Pickle Pointers, Oblique Crunches, Ankle Biters, Flutter Kicks, etc.
Circle of Trust
Prayers for friend with Cancer, those in Quarantine and with Covid.
Naked Man Moleskin
I always like the pax to leave feeling like they got a workout. As Slim Shady said to me as we moseyed back to the flag: “I got my money’s worth”. You get what you pay for.
