Also in attendance was Bandwagon.
An even dozen came out to test their abilities at The Dragon Slayer.
All exercises in cadence (IC) unless noted otherwise.
WARM-O-RAMA
Mosey around parking lot with high knees & butt kickers then circle up
Windmill x 10
SSH x 20
IST x 10
Merican x 10
Mtn climber x 10
THE THANG
Mosey to big hill where kettle bells were already neatly arranged at the bottom
Run up hill and do 5 burpees
Run down hill and do 20 squat thrusters w/ kettle bell on your own (OYO)
Repeato doing 5 burpees each time at the top & decreasing squat thrusters by 5 reps down to 5
Run lap around lot and do 20 KB swings OYO
Run lap around lot and do 15 bent over rows, 20 KB swings OYO
Run lap around lot and do 10 skull crushers, 15 bent over rows, 20 KB swings OYO
Run lap around lot and do 10 curls, 10 skull crushers, 15 bent over rows, 20 KB swings OYO
Run lap around lot and do 10 overhead presses, 10 curls, 10 skull crushers, 15 bent over rows, 20 KB swings
Mosey over to shed and set kettle bells down
Mosey around to front of church
Line up on curb and bear crawl to other curb and do 10 mericans (single count)
Bear crawl back and do 10 LBC (single count).
Repeato decreasing reps of each exercise by 1 down to 1
MARY
Heels to heaven x 10
Crunchy frog x 10
Jlo x 10
Pickle pounder x 10
MOLESKIN
1. Thanks everyone for coming out and getting your fitness on.
2. Etch-a-sketch made a rare appearance this morning. I had almost forgotten who he was. But then his mumble-chatter reminded me.
3. It must have been opposite day because Caboose was at the front during the hill work. Or it could have been because he was using the 5 lb. kettle bell.
4. Uncle Rico took his normal spot at the front of the pack during laps. But then Denim, Raven, Bunyan and Bandit turned on their jets and led the pack for the last couple.
5. Good to see Over Budget back from his 30-day vacation.
6. The whole curb to curb bear crawl thing at the end was stupid. Sorry about that. Feel free to voice your displeasure to Ditka.
7. Bam-Bam, thanks for putting me on the spot at Mighty Oak yesterday and making me take the Q for this morning. We had a large time!
See y’all in the gloom,
Ty Webb