FNG-1 – is Atomic Dog – 2.o of MacBeth. AD has been posting pretty regularly at the General – keep it coming back young buck!!! Speaking of dogs – Hurley (BoarHog) joined us and was his usual well behaved self. Like always – he chimed in post prayer with a few barks to signify the true end of the workout.
Our band of 14 merry men ranged from Double Hate – Atomic Dog to Double Respect – Oyster, with a whole lot of Double Handsome in between.
As it happens on occasion – the 4-Bangers passed us as we were doing some rock work. Omega couldn’t pass up a chance to blast his biceps and joined for a quick couple of reps before he scurried on his way.
YHC is still a bit gimpy, so I wasn’t planning on too much running. We got in about 1.3 miles as we made our way around the AO.
The Shovel Flag is with CrabLegs – so we gathered and said the pledge to the park’s flag and did a quick lap in the lot before we circled up for:
WARM O RAMA – Many of the usual exercises to get us limber and in the mood.
THE THANG – mosey to the base of the hill and find a spot on the wall
- People’s Chair w/ Air Press
- Bear Crawl across the lot and lunge walk back
- Rocky Balboas IC
- Australian Mountain Climbers on the Wal
Repeato the entire series twice more
Mosey up the hill stopping at the bottom of the middle lot. Divide into 2 groups.
Modified DORA – group A ran up the hill and back, as group B did an exercise. Each group ran 6 times – the exercises were OYO and each done for two rounds – Mericans, Squats, LBCs
Mosey to the playground – stay in the same groups.
Group A – find a bench for Dips
Group B – plank in front of the steps. While Group A does dips, group B did mericans ascending and descending the stairs with each rep – 9 total reps.
Flip Flop repeato – 3 Total sets.
Mosey to the Rock Pile: deconstructed 8 count body builder followed by the real 8 count body builder. Put the rocks back.
After a short lunge walk – mosey back to the launch pad.
MARY – stretchy stretchy, low flutters, rosalitas
Recover Recover
MOLESKINE
- Good group as always. It’s an honor to be amongst you.
- Weather has been perfect this week for posting. High 40s when we launched.
- Prayers up for CrabLegs and his family.
- Polar Bear coming next weekend, and the Christina Latini 8K is the week after that. You should do both!!
Peace,
Holiday