11 men, including Trickle & Puddle, showed up for a cold spring morning. With it being so warm the past 3 weeks, we needed a few more minutes of warming up today.
Warmup:
- SSH X 20IC
- Allen Iversons x 20IC
- Tony Hawks x 10IC
- Windmills x 10IC
Extended Warmup:
Head to top of big hill for Driveway Suicides. Three driveways along the right hand side of the road run to each one and perform 3 exercises OYO.
- 5 boxcutters
- 10 lunges
- 15 merkins
Then quadraphila back up to the top.
We also did a stop at the bottom of the hill to get the full effect of the big hill!
Warmup complete!
Thang:
Circle of Pain – Plank it up
3 rounds of Plank Jacks and Mtn Climbers x 15IC with no rest between sets.
Head to the Playground and split into 4 groups
- Hanging Knee ups – Counter – 15 OYO
- Block Twist with extensions to the side
- LBC
- Dips
Repeato
Next Round
- Hanging Austrailian Rows – Counter – 15 – OYO
- Merkins
- Hanging Rows on the parallel bars
- merkins
Mary:
- Low Flutter x 25IC
- Fire Hydrant x 10IC each leg
- X & O
- Low Dolly X 20IC
- American Hammer
Reflection: Luke 6:31 – "Do unto others, as you would have them do unto you"
MC:
- Found out the magic # for when complaints start to roll in…its 16 IC if you're wondering
- On more than one occasion Lightbulb was curious if current exercise was considered part of Mary.
- We have new shooters to compliment the normal trumpets…
- Dandelion thought I was pretty hypocritical with the reflection. Apparently I wasn't very nice today 🙂 #Qdidhisjob!
- Blamed it on Metro being sick – Get well soon bro!
- Circle of Pain was not liked – I see it becoming a staple of a Vortex workout!
- Pleasure to lead this morning fellas!