* war baby Kumquat
* WAR DADDY Outlaw
7 of F3LKN's finest emerged from the gloom with the promise of a total body workout. They were not disappointed
The Thang:
Jog to parking lot for Gotta Yoga
SSH X 20
Windmills X 15
Cotton Pickers X 15
Downward Dog with right and left calf stretches
Curb and wall calf stretches
Jog to the guard rail by the fire station
Ladder up – 2 – 4 – 6 – 8 – 10 reps of the following 3 exercises
Dips
Rail Jumps
Decline Mericans
Mosey to bottom of the hill – climb to the top, jump the rail and do 20 LBCs, jump the rail back to the bottom for 20 CDDs – 5 X total
Ladder back down – 8 – 6 – 4 -2 reps of the following 3 exercises
Dips
Rail jumps
Decline Mericans
Mosey to the rock pile, choose carefully and circle the flag
Squats X 10
Curls X 10
Shoulder Press X 10
Skull Crushers X 10
Chest Press X 20
8 count Burners X 10
Plank Clocks with Mericans X 5, Peter Parkers X 10, Mericans X 5 and Parker Peters X 10
Repeato:
Squats X 10
Curls X 10
Shoulder Press X 10
Skull Crushers X 10
Chest Press X 20
8 count Burners X 10
Return rocks
Mosey back to launch
Low Flutter X 20
Rosalita X 20
Twisted Marge X 10
Touch 'dem heels X 20
NAKED MAN MOLESKIN:
What we learned today:
1) Using CRAZY and WOMAN in the same sentence is an unnecessary redundancy
2) Dating in your 40's is hard (potentially because you are not hard???)
3) Potential re-names that have been suggested for Jazz Hands – Rainbow, Angry Bird/Elf
4) Metallica can quote verbatim from Dumb and Dumber as well as a host of other movies
5) Paradoxically, Christian Mingle and other Christian dating sites seem to be magnets for crazy women (dang it, did it again. Hate redundancies)
6) A triathlon bike will set you back a minimum of $1500 – F3 getting expensive
7) Gnarly Goat did a Biathlon with a baby bike seat still attached to his bike. True story.
8) The calf is made up of 2 muscles – the gastrocnemius and the soleus. The gastrocnemius is best stretched with the knee straight and the soleus with the knee bent. I am not a yoga instructor Jazz Hands, "I'm only a Doctor Jim!"
Thanks fopr joining me at the best AO in Cornelius! It was an honor and pleasure as always to lead.
AYE!
Outlaw