13 pax gathered in the gloom for some serious weight training.  We found “as seen on TV – the perfect pushup” in Monkeyhose basement and decided to incorporate. Humidity was high and the pax were ready to roll!

Warm up lap

Circle up for:

  • SSH x 20
  • Imperial Walkers x 20
  • Windmill x 20

10/1 Jack Webbs (push ups and arm raise)

Weights and various equipment were strategically placed in a wide circle.  Each pax chose one station and complete as many reps as possible until the time keeper (1 pax rotating into a half lap around the park) returned.  We rotate through the stations until everyone had completed each exercise once.  Stations were:

  • The perfect push up
  • Arnold press
  • KB swings
  • Box Cutters
  • Curl bar
  • Long slow flutter
  • Straight bar shoulder press
  • Jane Webbs
  • 45 lbs plate tricep extenstions
  • Pull ups
  • Bench dips
  • Medicine ball toss against the fence
  • Time keeper run

When we completed the entire rotation, YHC gathered the pax and lined them up at the bottom of the small hill.  We rotate through the following exercises.

  • Run up hill, touch sidewalk, run back down
  • Shuffle left, touch sidewalk, shuffle right back down
  • Shuffle right, touch sidewalk, shuffle left back down
  • Back peddle up hill, touch sidewalk, run back down hill
  • Prisoner squats x 20
  • Run up hill, touch sidewalk, run back down
  • Shuffle left, touch sidewalk, shuffle right back down
  • Shuffle right, touch sidewalk, shuffle left back down
  • Back peddle up hill, touch sidewalk, run back down hill

10/1 Jack Webbs (push ups and arm raise)

COT

  • Shout out to the BRR folks
  • WELCOME BACK TIN CUP COMING OFF THE DL
  • There was some discussion of a new workout for pax on the DL, not really sure what that’s about…
  • Shout out to Munson who broke into a full sprint, running towards his house in the middle of the workout to then return 5 minutes later.  I know I’ve stared at that port-o-john at Fletcher before…trying to decide if I needed to make the move.  Tclaps to him for making it back to the workout.  He only missed two rotations.
  • 9/11 run next Thurs so no HM
  • Mud Run sign up is still open
  • Mule is 10/25…SIGN UP!

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