3 of LKN's finest joined up this morning to get their work in, here's what went down.
Warm-a-rama
- Mosey into NM Park to the left parking lot near the biking area.
- High knees, butt kickers, quadrophelia around parking lot
- Circle up at top
- SSH x 20 IC
- IST x 15 IC
- Windmill x 10 IC
- CP x 10 IC
- Plank -> Downward dog -> Pigeon -> Carolina Dry Dock
The Thing
- Mosey to hill by baseball field
- Run up hill -> 10 jump squats
- Crawl bear -> 10 mericans
- Repeato x 10 (100 of each total)
- Mosey to get a rock by the tennis courts
- Curl x 10 IC
- Shoulder Press x 10 IC
- Skull Crusher x 10 IC
- Cadence changed each set
- 1st set: Normal cadence
- 2nd set: Down for 2 up for 2
- 3rd set: Down for 3 up for 1
- 4th set: Down for 1 up for 3
- 5th set: Normal cadence
- Cadence changed each set
- Return rocks and mosey to playground
- 10 pull ups OYO
- 10 dips on bench IC
- 10 step ups each leg OYO
- 10 Curbicans (Curb Mericans) IC
- Mosey back to launch
- Quadrophelia up hill to first streetlight
- Mary
- Low flutter x 20 IC
- Jane Fonda x 10 each leg IC
- WW2 sit up x 20
- Pretzel crunch x 8 each leg IC
Recover Recover
Moleskin
- Thanks for letting me lead this morning Fescue!
- Thanks to Waffle House and Stapler for joining and following my lead
- After a great pitch to try to recruit Stapler to join our Jollyball team… he respectfully denied BUT he did agree to be our team cheerleader if I get him an outfit!
- If you're interested in joining our Jollyball team message me or Wafflehouse! We need at least 4 more players