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!
