7 of LKN's finest Stars came out for a beatdown that some say could win the Oscar. Here's the screenplay.
5:00
YHC was all alone for the standard… classic horror movie opening scene, but I ran a little over a mile then stayed warm in my car for the rest of the time.
5:30
Warm-a-rama
- Mosey down to bottom of hill on the greenway
- SSH, IST, CP, Windmill, Mountain Climber all x 15 IC
The Thang
- Starting at the bottom of the hill
- Mericans
- Carolina Dry Docks
- Squats
- Alternating Lunge
- Run to top of Hill
- 5 Burpees
- Run back down
- 1st round 10 of each (only 5 burpees)
- Repeato increasing reps by 5 (except for burpees) each time until we got to 25
- Mosey to Movie Theater Wall
- Balls to the Wall hold for 10 count
- Peoples Chair
- Arm curl x 10IC
- Shoulder Press x 10IC
- Mosey to fountain in front of Movie Theater
- Dips x 10 IC
- 10 Step Ups each leg OYO
- Incline Merican x 10 IC
- 10 Box Jumps OYO
- Decline Merican x 10IC
- Mosey to middle fountain
- 10 Pull Ups OYO
- 10 Squat Jumps OYO
- 10 Partner Lawn Mowers each arm
- 10 Squat Jumps OYO
- 10 Pull Ups OYO
- Mosey back to launch
Mary
- 20 LBC IC
- 10 Low Flutter IC
- 10 Low Dolly IC
- 10 Jane Fondas IC each leg
- Elbow Plank Leg Raises x 10 IC
- 20 WW2 Sit Ups
- Scissor Kicks x 20
- Downward dog -> Pigeon
Recover Recover
Name-o-rama
COT
Moleskin:
- Q's are needed all around. YHC needs them in February and March at Bailey Road Park, Hasselhoff needs them at Samson, and Cousin Eddie needs them at Fission. Sign up!
- Great work by all PAX this morning, not too much mumble chatter but it was entertaining when there was
- Thanks Gnarly Goat for the opportunity to lead
Until next time……. Mr. H