5 gathered for a humid Saturday morning for a beatdown featuring a track, rocks, stairs, and pools of sweat! Here's what we did:
Mosey to pavilion
WARM-O-RAMA (IC):
SSH x 20
Windmill x 15
IST x 15
Cotton picker x 15
Downward dog / calf stretch / pigeon
Mountain climber x 15
THE THANG:
Mosey to track
Run 100m, CDD x 15 IC
100 m, CDD x 10 IC
100m, CDD x 5 IC
100m, CDD x 5
Repeato with squats
Mosey to rock pile, exercises x 15 IC
Straight leg dead lift, curls, shoulder press, bent over rows, skull crushers
Stairs: one-legged hops, two legged hops with 5 Mericans at top each time
Repeato rocks, x 10 IC
Repeato stairs
On track, WW2 situps x 15, 100m jog, WW2 situps x 10
Mosey to playground for dips x 15 IC
MARY:
W x 15
Windshield wiper x 10
Pretzel Crunch x 15 each leg
Homer to Marge a few times
Low flutter x 15
Shoulder touch Mericans x 10
Elbow plank 30 sec
MOLESKINE:
– Good time with a small group — I think everyone got what they came for
– It sure was muggy! Full disclosure: on my way home from the workout I thought I was going to pass out so I had to pull over and execute an airborne mind bender in the front yard of a set of townhouses. Made it home, refueled with Nuun and amino acids, and all is well.
– T-Claps to Hall Monitor for a solo standard
– Great to see M-16 out today, and Hall Monitor mentioned that Late Night was here last week (I think for a similar workout — at least the running part) – keep coming back!
– Thanks to Uncle Rico for taking us out, and he also mentioned wanting to play "Jail Break" — we need to make that happen!
– Happy Independence Day everyone — it's a great country and we should celebrate it! (Also, congrats to Canada, who turns 150 today – home country of my M)
Waffle House