9 men showed up in the foggy gloom to leave a little sweat behind and workout some soreness from Friday and Saturday's workouts and work at the Rescue Park. Thanks for helping develop our community. YHC was literally "running" late, so Skipper got things started with some Seal Jacks and In-place Lunges (IC x10). Thanks Skipper!
Picking up from there were downhill Mtn Climbers (IC x10) and Stranded Turtles (IC x10).
Everyone to the back playground to retrieve blocks for the second rendition of "The Last Castle". Place all blocks at one end of parking lot and PAX forms a line from one end of parking lot to other. First person in line must carry all blocks to opposite end OYO (single, double or triple) and audible an exercise for PAX to perform until that member has moved all blocks to opposite end. Each member gets a turn, so 9 blocks at 33 lbs each moved approximately 30 yards averaged out to approximately two and a half minutes each round.
Exercises:
Mtn Climbers – Cheetah
Squats – Mulligan
Merkins – Theuss
Alan Iversons – Skipper
Monkey Humpers – Vortex
Low Flutter or American Hammer – Tipper
LBC's – Oldies
SSH – MetroDog (he tried to pull a fast one on the Q and audible a PAX block lunge walk to the other end of the parking lot. NOPE, ain't happening. Nice try Metro, but OYO means OYO.)
Burpees – GoodWrench
Given that only took 20ish minutes to complete, there was plenty of time to finish off the arms with more block work.
Half Curl starting at bottom come to half curl and hold for a three count then back down (x10)
Half Curl starting at top come to half curl and hold for three count then back up (x10)
Block chest press (IC x10)
Skull Crushers (IC x10)
Trifectas (IC x10)
Block Rows (IC x20)
Just enough time to return blocks and some 6MOM:
* Low Plack Peter Parkers
* Low Dolly's
* Fire Hydrants Right & Left
* American Hammer
Great effort today gentlemen, a lot of mumble chatter coming from the PAX line during the block carry. So sound off below as you know I missed it.
Reflection: Given the current political scene, there are unknowns about this countryand its direction, but we are one country "Under God". Let's not forget that fact and do the one thing we all have the ability to do, Pray. Pray for guideance, patience and understanding for not only ourselves but our elected officials and fellow Americans.
As always, it was a pleasure to get stronger with each of you gentlemen.
GoodWrench