Veteran crowd of 6 this morning. Quick disclaimer given by Elmer Fudd.…“I may need to bum a dollar for gas so I can get home.” We’ll worry about that afterwards. Let’s go…
Warm-up
Indian run up the ramps to the top
GM x 15, Windmill x 15
down the stairs to the greenway
The Thang
Stop on the grassy patch for some plank work. But first… Fazio L/R x 15 each to warm up the shoulders
High plank x 10, Reverse/inverted plank x 10, Right arm high x 10, right leg high x 10, chilcutt x 10, chilcutt plank jacks x 10, Makhtar N’Diayes x 10, Makhtar N’Diayes plank jacks x 10, High plank left arm high x 10, left leg high x 10, ski abs x 10
Mosey over, grab a rock and circle up
Round 1
Rock squats x 25, curls x 25, tri-ext x 25, hammers x 25, dirkins x 10…. run up hingis khan and circle back down the stairs
Round 2
Rock squats x 20, shoulder press x 20, chest press x 20, flutter kicks w/ rock x 20, irkins x 10…. run up hingis khan and circle back down the stairs
Round 3
Rock squats x 15, lunge & reach Right x 10, lunge & reach left x 10, LBCs w/ rock x 20…. put the rocks up and run back for Mary
Mary
6″ leg hold x 10 count, (Epoxy) Crotchsweats x 35 each, Hammers x 25…. done.
Zima took us out nicely. Thank you, sir.
Announcements – Arena on Friday…. go to it, make a difference, and wish Countrywide a happy birthday
Prayer requests – continued prayers for a colleague of mine who passed last week
Moleskin
- Epoxy was scared of the crotchsweats so he fartsacked
- Elmer Fudd was bailed out with a $1… hope you made it, brother!
