Warm o Rama
Mosey around parking lot, SSH, Cotton Picker, Stretch Toe touch (rt then left) back to center, Runners pose, Arm circles, tricep stretch and shoulder stretch
The Thang
Ladder Workout:
10 pull ups —- 1 Mericans
9 pull ups —— 2 Mericans
Down to 1 pull up — 10 Mericans
Quick mosey around the parking lot
Grab a stone paver
5 burpees with a paver overhead press
10 squats in cadence with pavers and extending your arms with the paver on the up. Starting at the center, then left, and right.
30 total Apollo Ohno
15 mountain climbers in cadence
10 skull crushers in cadence
10 full curls in cadence
5 squat and one arm shoulder press with a paver
Short mosey in the parking lot
Repeato with a little additon of
5 squats each side with one knee on the up and twisting
5 front lunge twist with a paver
Tricep dip with the paver (not sure what Crocs) was doing on this one.
Losening the arms with a few 1, 2 punch combos and 5 knee ups each leg.
Mosey to the school
People's chair
10 air presses in cadence
10 heel touch in cadence
15 Muhammad Ali's in cadence with the hands up and a little 1,2 punch
More jab, cross and lef and right upper cut combo's
Knee ups 5 each side and then some balls to the wall 5 in cadence.
Recover.
Mosey back to return the pavers
Mary:
Freddie Mercury, BBC, WW2, Hip Thrusters
Skinny Moleskine:
Great work everyone. I'm not sure the reps are accurate after the 2nd round.
Sweet C's FNG is officially "Rodeo". Welcome. Great job.
"Sumthin" I couldn't find your name yet so it's still FNG for now.
Thank you Topgun for taking us out on a prayer.
Thanks to Blackbeard for allowing(harrassing) me to have my first official Q and writing this backblast.
I enjoyed it!!!
Knockout AKA (Titan, 66 love child)