8 total at the might oak for equliaty and and partnership.
Dynamic warmup (butt kickers, high knees, karoke, etc)
COP near planters at front of school
- SSH X 20
- Pickers X 10
- Slow deep squats X 10
- Down dog with heal stretch
- Pigeon with tread the needle
Move to the planter box –
- Pinky pie 1 push & 1 dip increasing by 1 up to 10
- Perpetual step up for 1 min
- Repeato other leg
Move to the bus lot and grab some blocks and circle up
- 7s (7 low, 7 high, 7 full curls)
- Skull crushers X 10
- Shoulder press X 10
- Chest press (on the ground) X 10
- Lawnmower X10 each arm (round 2 was a bent over row x10)
- Perform the Great equalizer to the end of the parking lot and back…what is the great equalizer you ask, only the greatest Clydesdale exercise in the history of the world. Maybe us big boys will finish 1st!
- If you are over 230 you run to the end of the parking lot and back with no block
- If you are between 180 and 230 1 block
- Under 180 2 blocks
Repeato
Put blocks away
Partner up (size does matter)
- Over to the fence behind the basketball goals for partner squats (partner 1 does squats with partner 2 on his back) 15 single count
- flip spots
- partner carry to cover near school partner 1 carries partner 2
- at cover Partner 2 does head stand shoulder presses 10 single count with partner 1 helping support
- flip spots partner 1 does head stand shoulder presses
- Partner 2 carries back to fence for partner squats
- Partner 1 does squats 10 single count with partner 2 on back
- Flip spots
- Repeato
Mosey to parking lot for Mary
- Pretzel Crunch X10 each side
- Big Baby Crunch X 15
- Jane Fonda X 10 each side
- J-LO X 10
- Plank it out for rest of time
Cold mole skin:
- Not a ton of chatter with the crew today but I am sure that bambam had fun.
- There was much discussion about the partner squats and not calling until after 3 days so we don’t seem desperate for a 2nd date.
- I love the great equalizer since I am a big man (250#) and never finish any of the runs in the top finishers. At least this way Amen and myself had a chance but still had Cousin Eddie and Egyptian beat us on the down the backs
- There is usually not a lot of running at my workouts but I am always whooped at the end nonetheless.
- As always the Macaulay crew brings the heat to might oak. Running in and then busting thru my workout like it was nothing.