23 Pax came out to the Falcon for an ab beatdown. YHC, still recovering from a calf injury, didn’t want to do a lot of running so we didn’t. Additionally, the winter time IPAs are starting to play havoc on the comfort of my clothes! Special welcome to Kielbasa and Cake who joined us today.
Warm Up
Mosey down to concession stand near track
SSH
Hillbilly
Arm Circles
Mountain climbers x a lot
Carolina dry docks
The Thang
Run to the far driveway and Travel Merkin up the hill
Plank – LBC x30 American-hammer x30, ww2 x 30 oyo
Mosey down for flutters x 50 (thx Bushwood)
Walk crab – feet facing uphill all the way to the top
Freddie mercury x30 Vups x 20, WW2 x30 oyo
Mosey back down for
Flutters x 40
Crawl bear up the hill
Legs vertical LBC x 25, Heels to heaven x20 and WW2x30oyo
Mosey back to the bottom
flutters x30
Rail for dips x20IC
Derkins, Irkins, Merkins
Dips x 20IC
Derkins and irkins
Mosey back to the top lot where there was no time left for anymore Mary.
There was some muble chatter about the number of WW2s and flutters but all survived (well not the crawl bear uphill).
On this Inauguration Day we reminded one another how fortunate we are to live is this great democratic country.
What a great group – thanks for pushing me so hard! Glad to see Ricky Bobby back out and how does he do those WWIIs so fast!
