Bone was there but not listed. Sign up brother. Welcome back Tractor and Bone. keep coming back.
Cool Temp this morning we have 3 for hoops at 5am. 524am Omega decided to join us. let's go, 5 minutes left of basketball. Bone and Omega got some moves.
Warm Up
Mosey, Butt Kickers, Carioca, Circle Up for more warm up. SSH, IST, Deep Squat as low as you can per Atlas then hold, more stretch from Atlas. Nope, we are not done yet. Low Flutter to High Flutter, High Crunch Kicks, Side Plank Rotation, Plank Arm/Leg Lifts. then we started to move but more warm up, Duck walk, Walking Toy Soldier.
Here come the surprise. CINDER BLOCKS. pax comment " Excuse me, CB are really heavy". Blackbeard need to see Atlas to get a real, heavy CB for Mighty Jungle. Omega forgot his fashion gloves.
Zamperini around parking lot.
Instructions from Atlas, after 3 exercises fast runner will run to 2nd light post then back. slow runner will run to orange cones then back.
Bend Over Row, Lawn Mower Left and Right
Skull Crusher, Full Curls, Squat with CB
Uneven Squat (Left Leg on CB), Regular Squat, Uneven Squat (Right Leg on CB)
Chest Press, Seated Shoulder Press, Slow Chest Press ( Home to Marge Style )
Uneven Merkin (Left arm on CB), Regular Merkin on CB, Uneven Merkin (Right Arm on CB)
Muhammad Ali (CB Horizontal position), Muhammad Ali on CB (CB on Vertical position)
Hold or Hug your CB then Squat. then stand your CB do squat but don't let your bottom touch the CB.
return CB to Atlas truck
Mosey around the school
Mary:
1 minute warning. Side Plank. Recover2x
Great job by all.
Thanks to all pax made it to Fission.
Next week and Sept Q line up, 8/30 Duvall, 9/6 Titan ( If you want this day let me know ) 9/13 Hippie, 9/20 WaffleHouse, 9/27 DeepDish
Q school tomorrow at The Cauldron. bring your kettle bell.