The Thang:
8 not so smart, brave souls ventured into the cold dark gloom that is Pullen Park with temps in the high teens. After some persuading from the Pax Country Wide agreed to put on a shirt and we got down to bidness.
Run around the pond and then circle up.
SSH cadence count 50x – Aquaman cadence count 30x – Long slow flutter cadence 30x – Dry docks cadence 20x and finished w Aquaman Burpee 5x (drop to low plank cadence count Aquaman 5x then finish burpee repeat for five times.
Despite cold temp we were sufficiently warm but got warmer during Indian run past the swimming pool to Franzia’s truck by the picnic shelter. PAX then were awarded with gift of a brand new 8″ CMU or concrete masonry unit….cold and hard like Epoxy’s love letters.
Moved to the shelter and grabbed a picnic bench for Over head Row – laying on back on bench extend block OUT overhead and legs strait out and then pull back UP to a crunch – call out was 20 single count OUT-UP – high suck factor then 20 cadence count curls then 20 single count squats with block overhead and time for a run to break up the boredom. Ran 350 yards and then 50 cadence LBC and ran back to shelter for more block time.
With blocks another round of 20 single count overhead row – bent over row cadence 20x – curls in cadence 20x and then time for Jack Webb w block. ratio of Merkin/Shoulder press 1:3 and we got to 7 Merkins and 21 shoulder press and no mas amigo!!!
Run back to swings in the park for swerkin/crunch combo. Complete a swerkin and pull knees to chest – repeat 10x and run to COT spot for 6″ leg hold around the circle 15 count each PAX.
Announcements: The Arena is now every Friday, Mud Run sign up
Prayer requests: get injured brothers to IR workouts, Watson’s family in remembrance of his brother, Steroid’s mother’s best friend
