Hitting the basics in the humidity


YHC jumped into the circle with about 2 mintues until start.  Looked like a few men had put some running in – Amen, Etch, maybe one or two others.  Anyway, we said our good mornings and got it going


Warm Up:

SSH X15

IST X 15

Mountain climber X 15

Merican x 10

Slow deep squat X 10

The Burpee!

Windmill X 10


To the wall – Balls to the wall 30 sec /  Peoples chair 30 seconds

10 pull ups OYO

10 mericans OYO

Find a partner / form a line for indian run up to top of lot

yes Etch you will need that partner later, but NOT of the indian run

Partner carry across the bus lot – flip flop as necessary

Partner horizontal row X 10 each Repeato! Threepeato!

Mosy to school

Balls to the wall

Mosey to gate

The Cheerleader X 10

Monkey Humper x 15

Mosey to bus lot – line up next to partner

Sprint / race to last basketball hoop

to the wall – the Protractor

mosey back to start line

Sprint / race partner to last basketball hoop

Mosey down the lot to the rocks, grab one

Low Curl X 10

High Curl X 10

Full Curl X 10

Shoulder Press X 10

Skull Crusher X 10

Full curl X 10

Rocks back

Partner Push/pull shoulder press X 10 each partner – Repeato!

mary around the circle

Etch – Crunchy frog X 10

Snake Eyes – Shoulder touch merican X 10 (of course)

Force – jacknife LBC X 7 each side

Elmers – WW2 X 10

Bootlegger – hmm can't remember

Amen – J-Lo X 10 (of course)

Ikea – mason twist X 10

Mona Lisa – box cutter X 10

Canary – the W X 10

Superman / Banana

Plank around the PAX


Moleskin:

Etch is fast, maybe not for a marathon but for 50 yards or so he's got some get up and go.  Frontier is quiet, snuck out like a ninja, not sure if he was afraid of the sprints or embarassed by the road Cheerleader / Monkey Humper combo.  BTW Snake eyes brought us the cheerleader, not my creation.  I haven't been to wilderness in a clip, good seeing some Wynfield gentlmen (Amen/Force/Ikea).  Elmers, lookin good, glad to see you out there, I'm not sure if you even cheated this morning, I'll take that as a compliment.  Bootlegger and Canary, good to see you out there as well, hope to catch you both at fallotu next week too.  I stole those partner shoulder press/pull from F3 Pittsburgh, its tough and I like it as a finish after a bit of balls to the way, especially painful if you're partner is a d!ck. Lastly, thanks to Mona Lisa for allowing me to Q this morning!