On a perfect morning and the smell of fresh air (so we thought), 12 men decided to test their strengh at the wood.
Warm-Up
Front Straddle Hop- 25 IC
SSH- 25 IC
Cotton Pickers- 20 IC
Mountain Climber 20 IC hold the plank
Asked Smores what is next and offcourse he calls airborne mind bender.
So we do Merkins 10 IC
The Thang:
Mosey long way to rock pile to grab a non-travler and mosey to parking lot.
Drop the Rock and partner up. Partner 1 runs while partner 2 does exercise, and flip flip.
Non-Rock Exercises:
100 Merkins
200 Pollo OHHHHno's
200 W's
Find your rock:
Low Curls-10 IC
High Curls-10 IC
Full Curls-10 IC
Rock Squat- 10 IC
Bend over row-10 IC
Chest Press-20 IC
Skull Krusher-10 IC
Switch rock with partner and repeato
Mosey back to Fountain and fins some bench.
Step-ups 15 OYO Right Leg
Knee Jerks-15 OYO Right Leg
Repeato Left Leg
Mary:
Dying CR- 20 IC hold it..
Low Flutter- 20 IC
Plank position to do some SLOWWWW Merkins (a crowd pleaser) 10
Recover Recover
Moleskin:
Kingfish and Smores were impressive with their plank form inbetween sets, they were able to put both arms up at the same time..However they were on their backs.
Lots of respect out this morning, hope to bring it like these guys when i arrive.
Lessons Learned: NEVER let Ninja Turtle and Omega partner up. I dont know what they had for dinner last night but what they shares was a true displeasure and poisened my lungs.
Holiday- I appreciate the opportunity, and it was an honor to lead this fine group of men.
Humbly-Landline