Round and Round the Sword


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