PAINinsula's esteemed leader was down range enjoying some R&R at the beach and 11 PAX emerged from the gloom to keep things running in his absence.
War Baby was Rambo, War Daddy was a visitor from the People's Republic – Canuck (glad you were able to get you shots in time to join us)
This is what we did – as far as you know….
WARM-O-RAMA
Mosey from the launch pad to the side parking lot for all the standards – SSH, IST, Windmills, Cotton Pickers, Mountain Climbers, Squats
THE THANG
Time to Mosey – take a left on North Cove, take a left on Charles Town, gather at the base of the Horseshoe.
Find some space on the rail
Dips, Incline Mericans, Decline Mericans
Cross the street to Horseshoe Hill
Run to the top – 20 Mountain Climbers OYO
Back to the Bottom – 20 Alternating Lunges OYO
REPEATO
REPEATO
Mosey to the parking lot of Fire Station # 2
Merican Time Bomg – 5 to 1 – BOOM
Grab a rock and come back to the lot
ROCK-O-RAMA – rotate rocks after each exercise – there were some boulders in the circle – your mamas would be proud
Low Curl, High Curl, Full Curl
Chest Press
20 WW2 Sit-ups
Bent Over Row
Shoulder Press
Full Curl
Put em back
Time for one more hill climb – Mountain Climbers at the top, Lunges at the bottom
Head for home – with time for a detour
Partner up at the HT parking lot
Partner 1 Bear Crawl
Partner 2 Burpees x 3, then catch your partner
Flip Flop Repeato until each partner has done 9 burpees
Mosey Home
NOT-MUCH-MARY
Pretzel Crunch
1 minute Elbow Plank
Recover Recover
MOLESKINE
– Perfect weather for posting – wish these milder temps were here to stay
– Great group this morning – mumblechatter was led by Soprano
– We encountered a polite Fire Fighter who let us finish our sets before he pulled out of the fire station lot. I hope there wasn't a fire – we would have moved.
– Outlaw pre-blasted about the glorious smells of HT bacon – but alas, no free smells to be had.
– Some upcoming Q's from this group – Soprano at Hollywood 8/2, Samsonite VQ at Fission 8/3, Omega at PAINinsula 8/8
– Always an honor and a pleasure to be with you fine men. Truly blessed.
HOLIDAY