Weather: Chilly enough for Woody Woodpecker to start with long sleeves, but still warm enough for Cosmo to start sweating after a good stretch. In other words, first taste of fall weather.

PAX: Cornwallis, Cosmo, Square, Woody Woodpecker, Dr. Porkchop (Q)

Warm up: 30 SSH IC, 15 Windmill IC, 20 OHC IC, Arm swings OYO


4 Corners Single Leg – 8 each leg

– single leg sit squats 

– single leg pickle pointers

– single leg merkins

– single leg RDL 

3 Rounds 

Mosey to school 

Pull-ups 2 x 5-12 – Round 1 – other pax complete 1 BB sit up for each pull up – Round 2 – leg raise 

Mosey to hill

Sprint up hill, walk down – full, 2/3, 1/3


Tempo BB sit ups 15 IC

Dead bugs (Jackie moon) – 10 IC each side

Flutter kicks 25 IC

Heel touches 25 IC

Moleskin: Great weather at the Pit. Great work by all the pax working hard but not too hard. Always good to see Woody and love when someone makes the trip down to the pit, thanks Cosmo. Double positive. See you guys on Thursday.

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