17 PAX showed up this morning to 131 Main, where it all started 3 years ago for YHC.
WARM-O-RAMA
Mosey to launchpad
Windmill x 10
IST x 10
SSH x 20
Mountain climber x 10
Plank jack x 10
THE THANG
Mosey down Bailey Rd. and stop at the bars
Australian pull-ups x 10
Incline ‘mericans x 10
Dips x 10
Decline ‘mericans x 10
Mosey to Oakhurst Pavilion for 4-corners
1st corner: squats x 10
2nd corner: ‘mericans x 10
3rd corner: alternating lunges x 10
4th corner: 8-count bodybuilders x 10
REPEATO above exercises but with reps of 8
Mosey down Ruffner hill to the rock pile and grab a rock
Squat thrusters x 10
Curls x 10
Skull crushers x 10
Shoulder press x 10
Run to top of hill and do 5 burpees and return to rocks
REPEATO rock exercises above and put rocks back
Mosey back to top of Ruffner hill for one more round of 4 corners with reps of 6
Mosey back towards 131 Main
Stop at hill for quadrophelia ladder
Quadrophelia up hill and do 10 jump squats
Run down hill and do 2 ‘mericans
REPEATO decreasing jump squats by 2 (down to 2) and increasing ‘mericans by 2 (up to 10)
Mosey back to parking lot for Mary
MARY
Heels to heaven x 10
Freddy Mercury x 15
Big baby crunch x 10
MOLESKIN
-
Thanks Saucy for so graciously asking me to Q at Fission.It was impossible for me to turn down the opportunity.
-
Good to see Duvall leave his save haven of Davidson and bravely journey into the ghetto of Cornelius.Hope it was worth the trip!
-
Good to see some of the F3 OG’s…Hat Trick, DT, Bag Boy, et al.
See ya’ll in the gloom!
Ty Webb