Warm O Rama
Slow mosey to bottom parking lot
SSH x 20 ic
IST x 15 ic
Cotton Picker x 15 ic
Mtn Climber x 15 ic
Wind Mill x 15 ic
Toy Soldier x 15
Jog to bottom Pavilion
Step up each leg x 15
Dips x 10 ic
People chair with airpresses x 20
Incline merkins x 10 ic
People chair with finger thrusts x 15 ic
Job to bottom of hill for circuits
Circuit #1– 20 lbc's at the bottom of the hill – jog to top of long hill for Mtn Climbers x 10 – Jog to bottom of short hill for 10 merkins – jog back up to the top of the short hill for 10 Mtn Climbers – jog back down the long hill for 20 LBC's
Circuits #2, #3, #4 and #5– Repeato
Jog back up hill to Rock Pile
Curls x 10 ic
Shoulder press x 10
Skull Crusher x 10
Jog long way to upper pavilion
Steps up each leg x 15
Dips x 15
Mosey to Wall
Balls to Wall x 1min
People chair with air presses x 20
Jog back to parking lot for Mary
Low flutter x 20 ic
Mason Twist x 20 ic
Homer to Amrge
Crunchy Frog x 10
Moleskin
Hippie and Monkey Nut we a tad sore from the Memorial Day Murph. The Q altered the beatdown a bit to cut down on their mumble chatter!
We had a small group today but we got our monies worth this moring! Today was the start of working off all the hamburgers and beer consumed over the long weekend
Gang Green, Monkey Nut, Moop Dog, Hippie and Lincoln– it ws a honor to lead you guys today! Thanks to each of you for being staples here at the Viking. You can always count on a good Viking beatdown every Tuesday.
Thanks to Monkey Nut for his unsolicited Q request for next week. I'd like to see more guys step up and take the helm!!
Beware of the BEAR coming upo this weekend