What a great morning with weather in the low 60s and no humidity. Amen and I showed up in a timely manner followed by Bob Ross and The Force. Then Toxic?!?!?!? What the heck is he doing out… Well he is here so I guess I have to mod my workout for the geriatric recovering vagisil wearing old fart…. Lets go!
The Warmup:
– Mosey around the parking lot and catch up with Toxic
– SSH x20 ic
– Slow Deep Squat x10 ic
– Windmill x10 ic
– IST x10 ic
– Merkins x10 ic
The Event:
– Mosey over to the covered fire place
– Step-ups x10 each leg
– CMC x22ic
– Inclined Merkin x15 ic
– Declined Merkin x15 ic
OH Look Soprano decided to show up!
– Mosey over to the Rock pile, grab something to make your momma proud
– Zamperini to the hill
– Start with 10 Full Body Burner and 1 squat top of hill
– Repeat -1 burner and +1 Squat
– Repeat till 1 Burner and 10 Squat
Blue lights…. Look it is Sqt. Ponch!
– Zamperini to the first parking lot row
– Burner x1
– Sprint to island and back
– Repeato to island adding 1 line to each round
– Zamperini to the next parking area
– Squat x1
– Sprint to the end island and back
– Repeato to island adding 1 line to each round
– Make way to return rocks
– Zamperini to light pole
– Curls to next light pole
– Skull crushers to light pole
– Overhead presses
– return rock and run to COT
Mary
– Pass Mary around ending with 2+ mins of elbow plank
Moleskin:
1. Beautiful morning this morning
2. It was great to see the old man out this morning as he is recovering from surgery. Those that wander are sometimes lost.
3. Thanks to Ponch for showing up and sharing some awesome stories. The chatter was wonderful this morning.
4. May God bless you guys today in all you do.