33 Men made the right decision to get out of the fartsak to get stronger, and see some old friends! (8) of us showed early to get our run on, great work gentlemen!
Tow rope not on the site!
Here is the skinny!
We head to the flag to pay our respects to our country!
Mosey to the parking lot to get warm:
Warm-up Everything IC
20 Cotton Pickers
15 Toy Soldiers
15 IST
50 SSH
The Thang:
Such a large group, so we split into 2 groups on each side of the median.
20 Groiners-Run to the middle
20 Mericans-Run to the end
20 Ground zero (kind of resembles the finishing part of a burpee) run back to the top
Repeato with 15 reps
Repeato with 10 reps
Repeato with 5 reps
Mosey to the Play Ground
Split into 3 groups
Group 1: 10 Pullups
Group 2: 10 Aussie Pull-ups IC
Group 3: 20 Pollo OHHH NO’s IC
When complete shift to the next station, a total of 3 rotations
Mosey to the Wall:
Peoples Chair with 30 Air press IC
Walk off the wall for a few exercises
15 Blast-Off Mericans IC (Thanks Travolta for the demo)
Hold the pose for 10 Sloooow Mericans
20 Glute Bridge (That was for you shoe)
20 Monkey Humpers IC
15 Shoulder Touch Mericans (For my boy Snake eyes)
Mosey to the rock pile:
10 Low Curls IC
10 High Curl IC
10 Full Curls IC
20 Bent over Rows IC
20 Chest Press IC
15 Skull Krushers IC
20 Chest Press IC
Mosey back to the parking lot for Mary
0ne Burpee (for Outlaw)
30 LBC IC
20 Dying CR IC
20 Jane Fonda’s each leg IC
Moleskin:
- Strong Work for the Standard (Macbeth, Outlaw, Aussie, Riverboat, Deep-dish, Oyster and yours truly)!
- I really had a work out planned, but when Outlaw showed I had to modify to a single burpee! My ribs appreciated the decision.
- Jazz hands-Your prophecy seems to continue.. Angry mericans..lol
- My apologies for loosing track of time, we were having so much fun!
- Great to see Shoe thanks for making the trip, I knew I just had to add the glute bridges…
- This might have been the first time for Travolta to hit the General, good to see you brother!
- Happy b-day Riverboat, seems like I haven’t seen you in weeks.
- Aussie thanks for the push on the last mile, you are a stud!
- Oyster thanks for taking us out, well done as always!
I appreciate all the PAX that participated this morning to push each other, and continue our strong bond to make each other better! For that I am humbled and grateful.
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