10 regulars and 1 FNG (Phil McLaughlin) came out for some counter clockwise running with pain stations today…
Warm-up
Mosey back to the pull up bars with some high knee, butt kickers, and karaoke.
10 X Windmill IC
10 X Cotton Pickers IC
10 X Toy Soldiers IC
10 X Mountain Climbers IC
Stretch the lower back and then back to plank
5 X Mericans IC
The Thang
Full laps around the parking lot spread out with the following pain stations
10 X Squat Press with cinder block IC
10 X Burpees OYO
15 X Dips IC
10 X Mericans IC
10 X Pull Ups OYO
Completed a total of 4 laps
Back to cinder blocks
10 X Curls IC
10 X Bent Over Row IC
5 X Lawn Mower Each Arm IC
10 X Decline Mericans on the cinder block IC
Put blocks away and back to the cars for Mary…
Mary
20 X LBC’s IC
10 X Pretzel Crunch Each Side IC (Caboose)
2 minutes of rotating between plank and elbow plank (Bam Bam)
Recover, Recover
Moleskin
– Welcome to Phil McLaughlin (EH by Bam Bam)! First time out and held his own…not bad for 53! Hope he’ll make it out again soon.
– For the record, the full lap around LFC is exactly 0.33 miles. I did get a little mumble chatter about going counter clockwise in NASCAR country.
– Caboose had a couple good ideas 1) Reduce the exercises by 2 until you get to zero (which I wish I did) and 2) Smooth pavement for Mary, which I’m thankful for given the elbow planks at the end.
– Should have known better than to give Bam Bam the final two minutes. I did say no “Bam Bam’s”…instead was punished with the plank/elbow plank combo.
– Q-bert, if you’re reading this please note all use of the term “cinder block” instead of “paver”
– Thanks to Tuck for letting me take the Q. Always an honor to lead such a great group of men.
Fescue