At 5am 2 pax for run standard, At 530am 10 pax for beatdown.
Mosey to behind the school High Knees , pax said "that look like a Hop" YHC, let's add some arms exercise then now we're doing Cherry Pickers. Butt Kickers, Carioca.
CIRCLE UP
SSH x30, Cotton Picker x20, Toy Soldier x15, Slow Windmill x10, Downward Dog
The Thang:
Grab cinder block or rock Zamperini to parking lot right to Hilly side
Shoulder Press x15
Crawl Bear to up hill
Squat x15
Bear crawl back to rocks/CB repeato
Full Curl x15
Quadriphilia up hill
Prisoner Squat x15
Run back to rocks/CB
Low Curl x15
Quadriphilia up hill
Carolina Dry Dock x15
Run back to rocks/CB
High Curl x15
Duck walk up hill
Scorpion Dry Dock x15
x5 Burpees
Run back to rocks/CB
Time for wall beatdown. We move behind the school
Crawl Bear, Australian Mountain Climber
Crawl Bear to wall, 10x AMC, Bear crawl, 10x Chest Press rock/cinder block
Crawl Bear to wall, 20x AMC, Bear crawl, 20x Chest press rock/cinder block
Crawl Bear to wall, 30x AMC, Bear Crawl, 30x Chest Press rock/cinder block
Pax LINE UP
10x Upright Row
Sprint
10x Hand Release Merkin
Run back
20x Upright Row
Sprint
20x Hand Release Merkin
Run back
30x Upright Row
Sprint
30x Hand Release Merkin
Run back
10x Squat with rock/cinder block
Frog Jump 30feet
10x LBC
Run back
20x Squat with rock/CB
Frog Jump 30feet
20x LBC
Run back
30x Squat with rock/CB
Frog Jump 30feet
30x LBC
Run back
Return CB and Rock. mosey back parking lot.
Mary:
Kozar – Low Flutter x31? He just kept going
Gypsy – Russian Twist x10 Don't mess him, He'll break you.
Roadie – Pickle Pounder x10 Must be favorite Mary.
Swing State – 1 min Superman. I though Superman can fly all day. must be Kryptonite.
Moleskin:
Strong finished by all.
Swing State and Kozar are really fast. I mean really FAST. I would like to see Scrappy, SS, Kosar do Sprint race.
Vinegarbend never seen pickle pounder before. keep practicing. Next time we will throw some JLo, Monkey Humper, Glute Bridge and etc.
Tclaps to Tuck, Bunyan & Vinegarbend ran standard from there house. Also, Kosar.
Thanks to Mona Lisa for 5am standard. I don't like solo standard. Tip, use Google map or map my run before standard. We're both a little lost inside MacAulay neighborhood.
Don't forget this Friday 2/9 F3 Movie Night 7pm Birkdale Movie Theater. See Scappy preblast.
Next Wednesday, Tuck VQ at The Mighty Oak. Come out support him.
Amen, well done. you're getting stronger.
Thanks to Bunyan for taken us out in prayer.
Swing State a big thank you for letting me lead this morning.