I was on vacation last week and did very little in the form of exercise. I thought I would jump right in this week…until Swing State but a Monday beatdown on me so bad that I thought about pressing charges. Turncoat gave a nice recovery workout at the Viking on Tuesday, but wasn’t sure how I would hold up today. Didn’t turn out so bad, story below…
Warm-up
Quick mosey through the parking lot
Cliff note disclaimer for the veteran crowd
15 X SSH IC
15 X Cotton Pickers IC
15 X Windmill IC
15 X Toy Soldiers IC
15 X Mountain Climbers IC
The Thang
Borrowed this from Mr. Holland…bear crawl the length of the cement balls in front of the school. Start with one Merican at the first ball, then two at the second, etc. 10 cement balls, 45 total Mericans
Pick a spot on the low walls in front of the school
15 X Step Ups Each Leg OYO
15 X Dips IC
15 X Bugarian Split Squats Each Leg OYO
15 X Incline Mericans IC
15 X Squats IC
Over to the wall for People’s Chair, 15 X Air Press IC and 15 X Touch Them Heels IC
Repeato the above, taking everything down to 10
Mosey to the back entrance of the school
10 X Australian Pull Ups IC
10 X WWII’s OYO
Repeato, Repeato
Mosey to blocks. Rotated one after each exercise (see Moleskin)
10 X Curls IC
10 X Skull Crushers IC
10 X Overhead Press IC
10 X Lunges w/Block Each Leg OYO
10 X Bent Over Row IC
Indian Run around the track
10 X Incline Mericans IC
15 X Big Boi Sit Ups OYO
10 X Decline Mericans IC
15 X Big Boi Sit Ups OYO
Indian Run around the track, blocks up
Mary
10 X Low Flutter IC (Fescue)
10 X Mason Twist IC (Burgoo)
10 X Box Cutter IC (Mona Lisa)
5 X Burpees OYO (Bunyan)
10 X LBC IC (Caboose)
Recover, Recover
Moleskin
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I think every single one of the PAX said they were came to Mighty Oak because Two Buck Chuck had the Q at Mad Scientist.Something about how his workouts are way too easy and they knew I would provide an awesome beatdown.I may have not gotten that all right…but that’s what I heard.
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The PAX were very observant today, as they immediately saw I “accidentally” picked a skinny cinder block from the pile.Tried to save face by rotating, but the damage was done.
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I promised a burpee free workout but knew that plan was in jeopardy when Bunyan was given the freedom to lead.At least he went easy on us.Pretty sure Caboose would have gone with the Pretzel Crunch, but we were getting short on time.
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Prayers for The Force and his family as they are on their mission trip.
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Thanks to the men who came out today, great to start getting back out again!
Fescue