YHC managed to ruck himself some fresh new blisters on his feet this past Friday. So with that in consideration we are going stationary at Kickstarter today.

The Thang

Warmup

  • Gather at the parking lot : )
  • Good Mornings x15
  • Windmills x15
  • Merkins x15
  • Half Mills x10
  • Fazios x10
  • Overhead claps x20
  • Reverse Fazios x10
  • Merkins x15

Movement #1

All pax lead by our lone Rucker Nickelback take a jog up to the entrace, tag the sign and head back down to the playground.  YHC used this as an excuse to get ready for the circuit down at the playground.  Thanks Nickelback for leading the only movement!

Round #1
Meet up at the playground for a series of stations.  YHC calls rotate about every 30 seconds

  • Ball Slams
  • Parallel Bars a la mud run
  • Derkins
  • Dips
  • Assisted Pullups (on the swing)
  • Irkins
  • Left Right Step-ups
  • Merkins

Round #2

  • Sumo Squats x20
  • Left Right Lunges x20
  • Monkey Humpers x20
  • Air Squats x20
  • Sumo Squats x15
  • Left Right Lunges x15
  • Monkey Humpers x15
  • Air Squats x15

Round #3
Same as Round #1 but each shift is controlled by the parallel bars.  Pax yells exercise, shimmies up the bars, and yells recover at the top.  Works out to between a 12 and 18 count depending on the beastness of the pax : )  Candlestick won.

  • Ball Slams
  • Parallel Bars a la mud run
  • Derkins
  • Dips
  • Assisted Pullups (on the swing)
  • Irkins
  • Left Right Step-ups
  • Merkins

The Wall
We moved over to the wall for some BTW and People’s chair action.  3 Doors announced that he needed to bug out early.

  • BTW until 3 doors was satisified his workout was complete. Peace out 3 doors
  • People’s chair .. go down the line and tell everyone something fun you did this weekend
  • BTW .. 10 count down the line
  • People’s chair .. go down the line and tell everyone something fun you are doing over Memorial day weekend

Mary
Mozy over to our newly discovered rockpile by the trailhead.

  • Flutter kicks x20
  • WWIIs x20
  • Poke the Hole x20
  • LBCs x20
  • American Hammer .. 5 count around the circle

COT

  • Great work by all
  • Nickelback is going to get the next trali run on the calendar
  • Prayer requests for Oflex and Watson
  • Oflex took us out

 

 

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