10 men made it out of the fartsack this morning. Most were up late celebrating the UNC win…and were now filled with noxious gas to terrorize the pax.
The Blue Ridge Relay officially hit the team cap this week thus ending Skipper and I's pursuit to have an all Denver team for the BRR, so today is Day 1 training for 2018!
Warmup:
- SSH X 25IC
- Squats X 10IC
- Windmils X 10IC
- Leg Swings X 20 each leg
Thang:
Head to the playground to grab a block. Before leaving split in 2 groups
- Group 1 – Max pull ups
- Group 2 – Plank
- Flip Flop – Repeato 3 times
Head to entrance of parking lot with your blocks.
Descending ladder combining Block Lunges – Block Squats – Air Chair
- Rd 1 – 20 IC Block Lunges
- Air Chair 30 sec
- Rd 2 – 18 IC Block Squats
- Air Chair 30 sec
- Rd 3 – 16 IC Block Lunges
- Air Chair 30 sec
- Rd 4 – 14 IC Block Squats
- Quadraphelia up little hill
- Repeato until we get to 0 reps
Grab blocks and head back to playground.
2 more rounds of max pullups and planking
6MoM:
- Jane Fondas
- LBC
- Freddy Mercury
- Low Dolly
MC:
- Duck hunters were out in force today – too many offenders – the pax suffered greatly
- Clark on no sleep is a chatty cathy – so much excitement for UNC
- Pax loved todays workout…no complaints what so ever
- FNG 1 is Spokes – Get registered brother!
Keep Cheetah's son Cory is your thoughts and prayers. Boys being boys, but surgery for a broken arm is always serious.
Pleasure to lead/sweat this am!
V