8x Pax came out to the Gladiator to help YHC and Rooter prep for the Spartan Sprint race this weekend in Concord.
Warm A Rama
Mosey over to the low Wall
x10ic of all ex's
Windmill, Cherry Pickers (from the ground?), Downward dog and calf stretches, CDDs, ISTs, Hill Billies (the IST's cousin)
The Thang
Mosey over to the low wall for some Wall ups, 1 squat, hop down, 4 burpees, back up on the wall 2 squats, down to 3 burpees and so forth until 4 squats and 1 burpee
Mosey over to the drop off circle
Bear crawl up to the drop off overhang, dips at the garden, crab walk down the circle
Mosey over to the steps, bunny hop up times three
Mosey over to the pull-up bars
Pull-ups, squats, chin-ups, lunges, toe ups, now go grab a Cindy
Zamporini down to the first island, partner up
Partner 1 farmers carry back to the pull-up bar while Partner 2 does burpees till he gets there, then runs to join.
Swap and head back to the island.
Repeato with 2 blocks shoulder carry and Merkins
Zamporini back to the pull-up bars
x10ic all ex's
Low Curls, Skull Krushers, High Curls, o-head Press, Full Curl, Lawn Mowers,
On your six
Chest Press, Mason Twist, Danger Zones (have to S2K) back no your feet
Low Curls and Over head press, put Cindy back on her rack
On your Six for
Mary
z10ic al ex's but Suzanne Summers x20
Low Flutter, Box Cutter, Touch them heels, Dieing Cockroaches, Suzanne Summers, Shoulder touch merkins
Back on your feet for a forward fold, reverse swan dive up on your toes, deep breath….
Recover recover
Moleskin
Great time today getting ready for the Spartan. Was planning to break out the tire and will work it in next time.
Good to see Little Finger out for his first boot camp without the boot. Great job today even leading the run from the steps to the bars.
Nice to see new faces of Night Light and Cherry Bomb at the Gladiator. Even Rooter came out the AO for the first time today to prep for his Spartan Race this weekend.
Good Job by Amen today, putting in Max Effort all day.
Soprana was in beast mode as usual. Not sure he even broke a sweat or got to breathing hard, just knocking it out like a walk in the park.
Good to see the Count out this morning. Glad to hear a "Ha.. Ha… Ha…" during some of the counts. "One…. One little burpee… Ha… Haaa…. Ha……"
Cherry Bomb told us his story of how Toxic gave him his name, with about seven degrees of separation. I was hoping for some Lita Ford reference.
PSA from Night Light, get some of those solar powered night lights to light your outdoor steps. Pays to be safe!
Thanks to Travolta for the chance to lead! Such a great AO with some many wonderful toys to play with. Sign up to Q here and come out and take advantage of it. So many hills, bars, blocks, tires, steps, circles, Copper head hill, walls, etc. Good times!
TG sends,
Aye