Two PAX showed up at 4:50 for the weekly top shelf beatdown. It felt early. But we shook off the doldrums and carried on.
Warm up:
SSH x ?
Good Morning x ?
Windmills x ?
Run up 8th level x 100 yards
Run back, 50 yards of high knees, 50 yards of butt kickers
The Thang:
Various exercises
Pull-up pyramid:
10 pullups, 4 dips
8 pullups, 8 dips
6 pullups, 12 dips
4 pullups, 16 dips
2 pullups, 20 dips
Mosey up the 8th level
25 yards walking lunge
25 yards imperial walkers
25 yards backwards lunges
25 yards backwards imperial walkers
20 good form merkins
Mosey back down:
25 yards walking lunge
25 yards imperial walker
25 yards backward lunges
25 yards imperial walker
Derkin pyramid
10 derkins, 10 freddie mercury
9 derkins, 9 freddie mercury
8 derkins, 8 mercuries
Etc, etc ect
1 derkin, 1 freddie mercury
Mary
The decelerator
30, 25, 20, 15, 10, 5 LBCs
30, 25, 20, 15, 10, 5 Heels to Heavens
30, 25, 20, 15, 10, 5 Long slow flutters
30, 25, 20, 15, 10, 5 Russian Hammers
COT
Moleskin:
Not much to say today. Thanks for coming out Riggs.
