Not listed on the site: Uncle Si
20 men got stronger today for a full body beat down at The Mighty Oak, here is their story…
YHC and Frogger posted ~3 miles for The Standard
Warm-up
Short mosey with some butt kickers and high knees
20 X SSH IC
15 X IST IC
15 X Windmill IC
15 X Carrot Pullers IC
Plank with Leg Stretches
15 X Mericans IC
The Thing
Line up for Modified Suicides:
Crab Walk to first Basketball Hoop, run back
Bear Crawl to Second Basketball Hoop, run back
Bunny Hop to Third Basketball Hoop, run back
Sprint to Fourth Basketball Hoop, 20 X Hand Release Mericans, run back
Grab a Paver and Circle Up:
10 X Blockies OYO
15 X Curls IC
15 X Skull Crushers IC
15 X Squat with Paver IC
Lap around track (jog straightaways and sprint the turns)
10 X Incline Mericans using Paver IC
10 X Chest Press with Low Flutter IC
10 X Bent Over Row IC
10 X Squat Press with Paver IC
Lap around track (jog straightaways and sprint the turns)
10 X Upright Row IC
10 X Lawn Mower Right Arm IC
10 X Lawn Mower Left Arm IC
20 X CDD Single Count OYO
10 X Mericans IC
Lap around track (jog straightaways and sprint the turns)
Return Pavers and Up to the Front
15 X Dip IC
10 X Step Ups (Each Leg) OYO
10 X Decline Mericans IC
Repeato
(In between, partnered up for 20 sit ups. Partner A held down feet in plank position while Partner B did sit ups. Flap jack.)
Mary
20 X WWII OYO
20 X Touch Them Heels IC
Air Borne Mind Bender
20 X Heels to Heaven IC
10 X Rosalitas IC
Elbow Plank Until Time Expires
Recover, Recover
Moleskin
– Thank you to Swing State for letting me take the Q at this great AO! Great group of men and fantastic work put in by all.
– Special thanks for Frogger for coming out to The Standard…I definitely would not have pushed as hard if going solo.
– In hindsight, should have made the fourth suicide a Duck Walk to complete the animal theme but felt we needed to do something a little more manly after the “Bunny Hop”. Full disclosure: plan was to Repeato but I was feeling The Standard and still had a long way to go!
– Minimal mumble chatter…although I did get a few comments when I told everyone to “stay on their knees” between a set.
– Pearl Jam radio on Amazon Prime provided the tunes today for all you fans of the 90’s.
– Many events coming up (Shag Night, Happy Hour, Basin Run). Please check the Announcement area for details!
– Prayers for Las Vegas, hurricane victims, and to Big Wheel in Houston (F3 brother who lost his life due to a heart attack).
Aye!
Fescue