7 PAX posted for yet another rainy day at OCL.  I love the elements and especially enjoy slugging it out at 5:30 in the morning with a bunch of guys who get out of the fartsack to work out in the rain. Below is what went down this morning

Warm up jog, SSH, GM, WMH, Long Slow Merkins.

Mosey to the playground and line up width wise facing the pull up and rings.  The plan was to do sets of different muscle groups.  Each muscle group had 6 excercises while alternating each person taking a turn on the pull up bars—-5 pull ups—hold yourself up on the 5th pull up and do 20 bicycles with legs out.

Round 1 Chest—-Merkins, Wide Grip Merkins, Long Slow Merkins, Diamond Grip Merkins, Bows to Toes, 1 more

Mosey to the field for a respit.  Bear Crawl to mid-field then bear crawl back.

Mosey back to the pull up bars with a quick stop for 20 derkins on a down count

Round 2 Legs—Squats, Tuck Jumps, Line Jumps, Squats, Tuck Jumps, Low Squat Holds

Mosey to field again.  Bear Crawl to mid-field then crawl bear back.

Back to playground for round 3 and 4.

Round 3 Shoulders—-Carolina Dry Docks, Overhead Claps, Plank Hold Shoulder Taps, repeato all 3

Round 4 core—6 inch leg holds, LBC, 6 inch leg hold, lbc, repeato

Mosey to the bottoms of the big hill entrance to Rashkis in the pouring rain.  WHERE IS MARTA?  We lost a man so back to the playground.  Eventually found Marta who had to take a “break” in the woods.  Back to the bottom of the big hill.

Sprint to the top of the hill and jog back down.  X5

Circle up for Mary.  LBC’s, Heels to heaven with arms raised, WWII’s alternating with alternating toe touches.

 

 

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