5 pax began their Wednesday for a 3 mile standard (Travolta,Tagless,Mayhem, Landline), and 10 others to assist me with an upper body extravangza.
Warm-Up:
Plank
Downward Dog
10 Mercians IC
Arm Circles both directions
50 SSH IC
10 Burpees OYO
The Thang:
We were fortunate enough to find some cinder blocks, so this is how we took full advantage!
10 Shoulder Press IC
15 Bent Over Rows IC
10 HC IC
10 LC IC
10 Full Curls IC
No breaks during the above sequence..This PAX were strong!
On the 6 for the following:
25 Chest Press IC
15 Skull Krushers IC
Sprint to Playground
10 Pull-ups
10 Mercians IC
15 Apollo OHHHHno's IC
Sprint Back to Bricks
Repeat above 2 more times
A medley of Mary with squats and CDD's
Recover Recover!!
Moleskin:
Accept my apoligies for being tardy with this BB, as im still sruggling to lift my arms. It was great to see some familiar faces and meet other Pax, and grateful that Roadie gave me the opportunity to lead this fine group. Strong work by all this morning!!