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!