Also had an FNG (Adam Olmsted) – welcome
Warmarama:
SSH
Cotton pickers
The Thang – Get the heart rate up
- Snake through the parking lot with sprints and slow mosey recover
Pull Up EMOMS
- Do five strict dead hang pull ups and mosey recover about 150 yards
- Repeat 5 rounds
Grab a partner
- Wheelbarrow across lot
- 10 burpees
- Other partner wheelbarrows across lot
- 10 burpees (this time side jumps over the white line)
- Sprint back and forth across the lot (2 sprints)
- 10 burpees with side jumps
- Crab walk across parking lot
- 10 burpees with side jumps
- Sprints across the lot (2 sprints)
- 10 burpees with side jujmps
Over to Pull up bars
- 8 pull ups
- 12 hand release merkins
- 20 Jump Squats
- Slow mosey for a bit, then sprint across lot and slow mosey for a few seconds to recover
- 8 pull ups
- 12 merkins but with plank walking one full step to left and back right in between
- 15 Jump Squats
- 10 merkins
- bear crawl up 5 yards (no dropping!)
- 8 merkins
- bear crawl about 10 yards
- 5 merkins
- bear crawl about 5 more yards
- 5 merkins
- 8 pull ups
Over to Church
- 50 toe touches
- 10 dips IC
- 50 toe touches
- 10 dips IC
Mary – 10 of each without putting legs to ground
- Bicycles
- LBC
- Low flutter
- Windshield wipers
- V-UP
Finish with Bam Bams up to 6 count – always a crowd pleaser
Moleskin:
- Welcome FNG Adam
- Great to see Caboose out there today. Baby number 3 last week and he's still coming out in the gloom…some guys in my hood had too much fun on Saturday so they can't make it on Monday, but here this guy is with a new baby and no sleep and still getting there! Yes, calling you boys out…you know who you are. 🙂
- We worked on our pull up strength today…if looking to get stronger on the bar, try the dead hang pull ups. go all the way down, arms straight and just hang for a second or 2 and then do the pull up. will be sore tomorrow!
- Croc was curious as 4 of us showed up in the clown car and no one else was there yet…he asked if no one else shows, can we go home? Some disapointment on his face when a few more cars pulled in…but i know he's glad he was there.
- Asked the PAX if they wanted to do 10 burpees after each round or go up starting at 4 and increase…all i heard was something about going down by 2 and starting with 4 so since i couldn't get a straight answer, we stayed with the plan of 10 burpees after each exercise across the lot…glad we got all 50 in.
- A great way to start off the week, thanks for showing up and pushing hard today fella's, always fun to push ourselves to get better as a group. Truly enjoy it.
Have a great week!
Bam Bam