Warmorama: Run, SSH, TS, IST, Mericans
Run to Bars (rails over the creek), run, then finish at the park
Upper Body
- Mericans x 10 (decline at the bar)
- Dips x 10
- CDD x 10
- Pullups x 10 oyo
- Pectoralis Major – boobs
- Deltoid – shoulders
- Bicep Brachii – guns
-
Trapezius – upper back originating in your neck
-
Latissimus Dorsi – wings
Lower Body
- Quarter Turn Frog hops x 20
- Jump Lunges x 20
- Apollo Ohno x 10
- Calf Raises x 50
- Sartorius – longest outer hip to lower knee
- Rectus Femoris – front quadracep
- Vastus Lateralis – mountie pants
- Gastrocnemius Lateral, Medial – calves
Core
- LBCs
- Mt Climbers
- Low Flutter
- WWII
- Rectus Abdominus – 6 pack
- Gutius Maximus – pooper
Lap around park, rinse, lather, repeat
Run back to home
Moleskine
- Happy birthday to the Lil' Roll turning 1 soon. The second child gets denied everything, even 200 bucks worth of chicken nuggets.
- Swamp Thing is the anatomy expert.
- Sparty is the cat whisperer.
- I still don't know who Shaun T is but apparently he's my mentor.
- Great job today! Its always an honor to lead fine men.