Hour by Hour


13 PAX for a beatdown at The Oak

Warmorama:

  • SSH x 20 IC
  • Dwight Shrutes x 10 IC
  • IST x 10 IC
  • Slow Windmill x 10 IC
  • Walking Toy Soldiers x 10 IC

Mosey to the roundabout on Stumptown Rd. for some clockwork

Tha Thang:

  • Starting a 12:00 complete 12 mericans(OYO) /Run around the roundabout and stop @11:00 and complete 11 mericans(OYO) /Continue this pattern until you make it back to 12:00 and then plank and wait for others. 

Mosey back to parking lot and grab a block and circle up

  • Curls x 15 IC
  • Skull crushers x 15 IC
  • Lawnmower x 15 OYO/each arm
  • Squat to Press x 15 IC
  • Chest Press x 15 IC

Turncoat with 10 sec count

  • Curls x 10 IC
  • Skull crushers x 10 IC
  • Lawnmower x 10 OYO/each arm
  • Block swings x 10 IC
  • Chest Press w/ low flutter x 10 IC

Dingo with 10 sec count

  • Curls x 5 IC
  • Skull crushers x 5 IC
  • Upright rows x 5 IC
  • Block squats x 5 IC
  • Chest Press w/ low dollies x 5 IC

Mary:

  • Pretzel Crunch x 10 IC/ each side
  • Burpees x 5 OYO

Return block and head back to start

Recover, Recover

Moleskin:

It was great seeing Smash and Binary out today, you guys haven’t lost a step and I hope to see you out again……soon.  Thanks to Dingo for the opportunity to lead such a fun group of guys.  Great work by all, you guys are the reason I do this.  We prayed for Gypsy’s wife today, hope that she has a speedy recovery.  We talked about the Christina Latini Memorial 8K on Saturday, September 18th.  This is a great opportunity for the whole family and great cause, so sign up today.  Thanks again for all the support. 

Until we meet again,

E