Paininsula Push

14 Pax Posted today for their weekly Paininsula push.

 

Warm-o-rama round the lot and circle up for disclaimer and COP.

 

SSH X 101

Down Dog w/ calf stretch

Slow ‘Merican @ 10

IST X 15

Windmill @ 15

 

Mosey to grab a rock and gather at the base of Horseshoe hill

 

Rock Curls @ 10

Squats @ 10

Bent over row @ 10

Overhead press @ 10

‘Merican Push-up @ 10

 

Quadraphilia to the top of the hill

Alternating LBC X 15

Forward Down

 

Repeat the same for reps of 15, 20, 25- LBCs stay at 15

 

Low Flutter @ many

 

Return the rocks and gather at the fire station for Pledge of Allegiance

 

Head back for MARY

 

10 Burpees

Little Baby Extension x 15

‘Merican Jacks x 15

Dying Cockroach x 15

Freddy Mercury @ 15

The W x 15

 

Recover X 2

 

Moleskin:

1. As usual, Kosar and Scrappy crushed it this morning.  Nice work and effort by ALL Pax!
2. Good to see some of you who don’t venture south of Westmoreland Road.  (Full Moon, Sudz, M-16)
3. We were missing a few of the Regulars.  Guessing Omega pulled them to Viking.  Or they wanted to skip the SSH
4. Since Outlaw didn’t post, the 10 burpees were acceptable, though participation in said burpees was lacking
5. Gnarly Goat was a guest of honor on the famous Statesville Radio Station WSIC this morning.  He’ll probably be signing autographs at an AO near you soon.
6. Prayers up for Jazz’s friend Bob and for Ranger in Davidson!
7. Have a great day Guys.