5 on a Wednesday for Mustang. That’s a good turnout lately.
Yesterday YHC noticed the calendar had Mater on Q for Mustang and THE Meat Locker was blank. This was odd since he usually posts to meat locker on Wednesdays. Mater fixed that by signing me up for Mustang. So this workout is on the fly.
COP
15 IST
Arm Circles
Tony Hawks
Warm-up mosey to the front of the school
The Thing
We start with using the pecs as Mondays Murph made us all a little sore.
20IC Incline Merkins
20IC Dips
20IC Derkins
Next up is my own version of Lt Dan, since I couldn’t remember how it’s supposed to go. For reference it destroys your legs. And it’s supposed to be an ascending rep with a 1:4 ratio of squat to lunges. But we didn’t do that.
50 squats
50 lunges
50 step ups
50 Apollo Ohnos
50 calf Raises
30 second hot foot (each leg)
30 second Allen Iversons
30 Second Bobby Hurleys (but I might have done Wojos)
next we mosey down to the block pile, grab a block but I forgot one I wanted to do for legs
20IC Monkey Humpers
Next we crush the biceps
10IC full extension curls
10IC low curls
10IC high curls
10IC bent curls
10IC squatting curls
10IC skull crushers
blocks away
Mosey back to the launch the long way
6MOM
20IC LBC
20IC Low Flutters
2 rounds of Protractor
Reflection
“Be completely humble and gentle; be patient, bearing with one another in love.”
Ephesians 4:2 NIV
Moleskin
5 on a Mustang Wednesday. Let’s keep it rolling, grow these numbers.
Travolta exposes something about himself
Local men Hump Monkeys at ELHS
Everyone worked hard today and are better for it