8 regulars and one FNG (Steve) braved the wet conditions for a tour of LFC today
Warm-up
Mosey back to the pull up bars
15 X SSH IC
15 X IST IC
15 X Cotton Pickers IC
10 X Merkins IC
The Thang
Stage 1: Pull up bars (partner up for spot)
#1 5X Muscle Ups (pull yourself up over the bar until your arms lock, controlled movement down)
#2 10X Pull Ups
#3 10X Chin Ups
#4 10X Commando
#5 20X Knee Raises
10X IC Squats in between each set
Bear crawl to end of parking lot
Stage 2:
50% sprint across parking lot, move up a row
Lunge walk parking lot, move up a row
75% spring across parking lot, move up a row
Bunny hop parking lot, move up a row
100% sprint across parking lot
Rock work…
Zamperini/Shoulder press time bomb around circle (5,4,3,2,1)
Zamperini/Full curl time bomb around circle (5,4,3,2,1)
10X Skull crushers IC
10X Bent over row IC
10X Upright row IC
Stage 3:
Mosey to covered patio…
15X IC Dips
15X Step ups each leg OYO
10X Decline Merkins
10X Jump ups OYO
10X Incline Merkins
Peoples Chair
Repeato…or something similar. I started to lose track
Mary
20X LBC’s IC
20X Mountain Climber IC
10X Pretzel Crunch IC
20X WWII’s IC
Low Flutter
One Minute Elbow Plank
Recover, Recover
Moleskin
– Great work by everyone! Tried to push hard but over did it a little…had to “compose myself” after COT.
– FNG Steve did a great job for his first time, hopefully we’ll see him out again soon!
– Fortunately the rain held off and I was able to stick to plan.
– Definitely a fan of the Muscle Up, but need to put in some work before trying this on my own!
– Caboose and Qbert led the way…in mumble chatter.
– First time Q at LFC, really great AO and will look to Q there in the future. Thanks Magnum for letting me take the reins!
Fescue