4 of LKN's finest didn't get duped by a flurry of over compensating tweets and showed for Arnies Army this morning, here's what went down.
5:00:
Auto launched right at 5:00 for a solo standard
5:00.45:
YHC pulls into the parking lot
5:02:
YHC runs a 2.5 mile solo standard
5:25:
YHC, Tuffy, and Estwing welcome the morning and prepare as Auto rolls back in and immediately makes his way out of sight *trumppoo* ??
5:30:
Launch
Mosey around to top of parking lot
Warm a rama
SSH
IST
TS
Long Snapper
Grab a block
The Thing
20 of each exercise listed below, most OYO, those IC marked, run to pull up bars in between each exercise.
Arm Exercises (5 Pull ups after each)
Curls
Shoulder Press
Skull Crusher
Block Swing
Lawn Mowers
Leg Exercises (10 Pull ups after each)
Squats
Calf Raises
Lunges Forward
Lunges Backward
Squat Thrust
Core Exercises (5 Pull ups after each) (with block when possible)
W
Mason Twist
Homer to Marge w/ Low Dolly
WW2
Low Flutter w/ Chest Press
Recover Recover
Name o rama
COT
Moleskin
300 block reps + 100 pull ups = a nice prep week for the Murph next week
Thankful for the nice weather being so nice to come out to
Auto had a lot to say about the amount of running but we kept going regardless, he's not MQ anymore
Tuffy reminded us that we were almost 5 pull ups short in the end so we went back for more
Nice to meet Estwing this morning, he said he's going to give Lego an earful after his HC then no show
Thank you Tuffy for the opportunity to lead
Until next time……. Mr. H