7 studs got stronger this morning. Welcome Garrett forever known as Froggy.
Disclaimer was given including YHC told the pax mosey to rock pile while I'm riding my bike (Calf Injury) Thanks to Cousin Eddie for finding the rocks.
Grab a rock
Warm O Rama: Windmill, Imperial Storm Trooper, Toy Soldier
The Thang: Line up on grassy area. OYO exercise and single count
1st Light Pole – 30 Full Curls
2nd Light Pole – 25 Shoulder Press
3rd Light Pole – 20 Skull Crusher
4th Light Pole – 15 Rock Squats
5th Light Pole – 10 ( 8 Count Burner )
6th Light Pole – 5 Burpees
Then drop down one exercise (1st light pole) continue to 6th pole. It's just like Mini Horsehoe with no running.
We move to the wall for more pain
Australian Mountain Climber – 10x IC, Shoulder Press 10x IC (On your knees)
Australian Mountain Climber – 8x IC, Shoulder Press 8x IC
Australian Mountain Climber – 6x IC, Shoulder Press 6x IC
Australian Mountain Climber – 4x IC, Shoulder Press 4x IC
Australian Mountain Climber – 2x IC, Shoulder Press 2x IC
Return the rocks
Mosey across Harris Teeter
OYO, 10 each leg step up followed by 20 OYO Squats
Mosey back to AO parking lot
Mary: Home to Marge, Low Flutter, Rosalita, LBC, Touch Them Heel
Recover, Recover
Skinny Moleskine:
Welcome Garrett aka Froggy. Thanks to Cobra Kai for FNG ( BTW, CK does not sweat until Leg step up ) Let's sign him up F3LKN.com and Twitter
Great job gentlemen!
Big Thank you to Jersey Boy and Possum for allowing me to Q. JB took us out on a prayer.
Until next time
Titan