Take a Lap

Event Date

Dec 11, 2017


also included special guest "Crab Legs" not on the website

 

Good Morning

An awesome group of 9 men showed up on a cold monday morning. My car said 28 degrees and its heated seat was very difficult to leave so I appreciate the effort made by those who showed up to start the week off right.

 

Warm Up

Can't stay warm standing around the parking lot talking football so we started with a mossey. First exercise was to leapfrog the 10 "Big Balls" out front with a merikin after each. Plank until everyone finished then run around the school. Circle up for SSH 25 IC, Burpees 10 OYO, SSH 25 IC.

 

Thang

Everyone grab a block and walk around the blacktop track while performing the exercises below:

15 Curls IC

15 Skull Crushers IC

15 Shoulder Presses IC

Blocks down take a lap

Block Lunges for 20 yards

20 Block Lunges IC

Block Allen Iverson's for 20 yards

Blocks down take a lap

15 Block Plank Jacks IC

Bear Crawl pushing block for 20 yards

Crab walk with block on your chest for 20 yards

Blocks down take a lap

10 (8) Count Burners

Blocks down take a lap

Zamperini back to the start

 

Mary

First man picks up the Grand Oak Oversized Block and calls a Mary exercises for the Pax while he completes 5 Block Curls IC, 5 Block Shoulder Press, 5 Block Chest Press. (Various good Mary exercises were called and on call for mericans)

 

COT

Strong group today thanks again to all who showed. I was running over today so rushed it a bit at the end and a few people including yours truly missed out on the Oversized Block. That said my conscience is clear as I came early and tested it out to see if it was safe. That's when I determined I couldn't handle the sight of blood before my morning coffee and cut out the Skull Crushers.