PAIN(insula) in Rain


The rain did not scare away the 14 pax (+ 1 dog) in their effort to get better this AM.  Here’s a recap:

To Dutchman’s for Warm-Up:

  • SSH x 25
  • IST x 10
  • Mtn Climbers x 20
  • Windmill x 10
  • Man-Maker ‘Mericans x 15
  • Jump Lunge x 10

Main Set:

Indian Run to BS Hill:

  • High Knees Up…Run Down…5 Burpees (Repeato Down to 1)

Jog to Jetton Park Entrance:

  • Circle Merk – 5 to 1
  • Walking Lunge Down & Back
  • Cackalacka Choo Choo  

Move to Electric Rock City:

  • Goblet Squat x 10
  • Curl x 10
  • Staggered Rock ‘Merican x 10 (L)
  • Skullcrushers x 10
  • Stagger Rock ‘Merican x 10 (R)
  • Goblet Squat x 10
  • Curl x 10
  • Skullcrushers x 10

 

Return to Bank Parking Lot:

  • Partner Up – Alternate Up/Back Sprint with Max Reps of:
    • Mason Twist
    • CDDs
    • Squats
    • LBCs
    • Plank Jacks

MARY

  • IST x 16

 

Moleskin:

  1. Lots of mumblechatter during the warm-up, mostly around my lack of recent experience at the helm, and Gnarly Goat’s midriff
  2. Proud of Outlaw – did not hear a complaint about the burpee ladder, or perhaps I was just out of earshot
  3. Surprised that none of the pax had previously visited Electric Rock City
  4. Was trying to stay on Oyster’s good side and even complied with a few requests to help us stay as dry as possible
  5. Circle Merk is a much better name than Merkin Time Bomb, just sayin’
  6. Callahan fought through the knee pain, but was weary to test his luck on Cackalacka
  7. Primo’s is back on the bootcamp rotation after months of tri-training – your arms will thank you in a couple of months
  8. Black Sox, Omega, Hollywood, and Lego showing off their wheels in the partner work
  9. Good 3rd F at coffeteria with Lone Star, Caesar & Sudz
  10. Strong work by Turncoat to co-ordinate #OGWeeks – not an easy group to corral
  11. Always a pleasure to lead such a fine group of men

Pax Tibi,

M-16