73 degrees, high humidity, lots of water jugs. The PAX was there early and the Shovel Flag was planted.
The Thang:
Warmup:
SSH x30
Good Mornings x10
Imperial Walkers x15
Merkins 20
Plank 10 4 count
Squat w/1gal 20
Thrusters w/1gal 20
Jog/Walking Lunges/Backwards Jog to Pain Island:
team up for 3 rounds of:
Pullups x5/Squat Hold
Knees to Elbows x5/Burpees
Water Break
Jog to Picnic area and in teams do:
3 rounds of: Inverted Row w2gal/Incline Merkins x10
20 dips with 1gal on lap
Drink/Walk/Jog to steps for Robert Plant x3
Mary:
Flutter Kicks x10
LBC x15
Hello Dolly x15
Rosalitas x10
Leg Hold (circle count about 100 seconds)
Run to upper parking lot for footwork w/water jugs:
1 lap jog
1 lap jog backwards
1 lap karaoke
side to side curb jumps and quick feet
Jog back to main parking lot:
2 rounds: 1 gal curls x20 each arm, 1 gal arm extensions
10 1 gal straight arm raises each arm
15 count 1 gal Halos
Mini Plank-o-Rama: 10 count high, chilkut, Sarkozy, Putin. Finish off with 20 count high plank.
COT
The Moleskin:
tclaps to the PAX for keeping the intensity up and not needing FEBA
tclaps to White Shoe for having a camelback and lugging 2 jugs of water around.
tclaps to Tecumsah for giving a 5 minute introduction in the COT, we didn’t have to grill him to come up with a name! #raisingthebar
The first bastard was shouted out during the Walking Lunges, as usual.
A great turnout and a lot of sweat was left at Pullen park. The PAX worked hard and with the water jugs it was a step up from the usual.
Wonk Larry Birded CK on the walk/jog to the parking lot- yeah, sort of weak, but still an accomplishment.
CK was wiped out and gave it all he had today, always room for improvement!
