The Day After at the Vanquisher

Event Date

Mar 13, 2017


The day after we get winter and spring in one day, 4 men decided to take their chances on what Mother Nature would bring the very next day…So here it is at 29 degrees..

Warm-Up:                       

Run 2 lengths of the parking lot and Circle up.

Arm Circles: forward and back

Front Straddle Hop: 30 IC

Cotton Pickers: 15 IC

Merkins-10 IC

Mountain Climbers: 10 IC

Mosey to Bricks: Circle up, and put them down

Mosey to Playground:

10 Pull-ups

10 Merkins IC

15 Apollo Ohhh NO's IC

Mosey to the front of the school, to find some benches

20 Step-up              Right Leg OYO

20 Quick leg jerks   Right Leg OTO

Repetto left leg:

15 Dips IC

20 Ground Zeros OYO

Mosey to the bricks-Which we have not used yet!!

10 Low Curls IC

10 High Curls IC

10 Full Curls IC

Mosey to the Playground for a complete Repetto, except we stopped along the way to do 10 inclined merkins IC.

After curls, we just couldn’t put them back yet, so we added:

15 bend over rows IC

Put the blocks back for some core work.

I asked if anyone has had the privilege of doing the grandma (a Callahan specialty) and the answer was no. So her it is!

Partner up, with partner one in sit-up position while partner 2 is planking on partner ones feet.

30 seconds for each.

Arm crossed crunch’s

Stationary with arms crossed

Stationary with arms out hands up

Stationary with arms out hands down

Stationary with arms crossed

Arm crossed crunches

Switch and repeat

That’s right 3 minutes of plank!!

Still some time for some Mary, so here it is.

Ultra-Man-Crunchy Frog 10 IC

Omar-W 10 IC

Ninja Turtle- 10 Burpees OYO

Moleskin:

Ultra-joined us after 3 miles, and once finished he took off of 7 more..Strong. Omar and Ninja killed it as well.  You know you’re with strong men, when the Q is secretly calling BS. Speaking of BS, the 10 burpees that Ninja called out was just that..

It was an honor to lead these fine men, and look forward to the next opportunity.

Landine!