13 paxand 2 dogs enjoyed cool morning.
Warm o Rama
One lap at soccer field, We moved to center field for COP, SSH, IST, Toy Soldier, Slow Windmill, Cotton Picker
The Thang:
COP for more pain, Bear crawl (5 steps) then 5 Merkins until pax back to original spot. Lunge Walk (10 steps) 10 LBC,
Mosey to rock pile. grab a rock. All pax lined up for more pain.
OYO, 10 Shoulder Press, 10 Full Curl, 10 Chest Press, rock down then run to end of field, Quadraphilia back to your rock.
OYO, 15 Shoulder Press, 15 Full Curl, 15 Chest Press, rock down then run to end of field, Quadraphilia back to your rock.
OYO, 20 Shoulder Press, 20 Full Curl, 20 Chest Press, rock down then run to end of field, Quadraphilia back to your rock.
OYO, 25 Shoulder Press, 25 Full Curl, 25 Chest Press, rock down then run to end of field, Quadraphilia back to your rock.
Plank or Marry while waiting for six.
We carried our rocks to up hill near basketball court.
OYO, 10 Skull Crusher, Lunge Walk (with rock) up hill. 15 Skull Crusher. push rock down hill while doing bear crawl. 20 Skull Crusher, Zamperini up hill, 25 Skull Crusher, push rock down hill while doing bear crawl.
return rocks.
Mosey to Basketball court.
10 CCD, run, 20 CCD, run, 30 CCD
10 Jump Squat, run, 20 Jump Squat, 30 Jump Squat, run
Mosey back to soccer field for mobility moment brought to you by Gnarly Goat
Mary:
Titan – Peter Parker/Parker Peter
Blackbeard – Jane Fonda
Scrappy – Touch them hill
Moses – Monkey Humper
Omega – LBC
Moleskine:
Thanks for the opportunity to lead my brothers. Awesome group and fun workout (Pain)
Welcome back Mr. Holland
Run standard for Mr. Holland and Ramrod. Ruck standard Blackbeard and Stapler.
Nice work DJ Scrappy. BTW, charged your speaker per Moses.
Thank you GG for taken us out on a prayer.
Titan