6 arrived for an extra gloomy beatdown as we ventured through North Meck Park. The head lamp was a good call this morning.
Warm-up
Mosey to the bottom pavillion
1 X SSH IC
10 X Toy Soldiers IC
10 X IST IC
10 X Cotton Pickers IC
10 X Windmill IC
Plank/Cobra Stretch
10 X Mountain Climbers IC
The Thang
4 corners around the soccer field, all exercises IC:
Corner 1: 10 X CDD
Corner 2: 10 X CDD, 10 X Squat
Corner 3: 10 X CDD, 10 X Squat, 10 X Merican
Corner 4: 10 X CDD, 10 X Squat, 10 X Merican, 20 X Low Flutter
Mosey to B-ball courts:
1 Suicide
1 Animal Suicide (Crab Walk out/back, Bear Crawl out/back, Bunny Hop out/back, run to end w/ 5 X Scorpion Dry Docks each leg out/back)
Up to pavilion…
Peoples Chair with 10 X Air Press IC
Balls to the Wall
10 X Step Ups each leg OYO
15 X Dip IC
10 X One Legged Squat each leg OYO
10 X Incline Merican
10 X Box Jumps OYO
10 X Decline Merican OYO
Mosey to rock pile, all exercises IC. Rotated one rock to the left after each exercise:
10 X Full Curl IC
10 X Overhead Press IC
10 X Bent Over Row IC
10 X Skull Crusher IC
10 X Squat w/Rock IC
10 X Rock Press w/Low Flutter IC
10 X Upright Row IC
15 X Full Curl IC
Mosey back to the cars
Mary
Fescue: LBC
Commando: The W
Mayhem: Rosalita
Stapler: Scissor Kicks
Shaken: Burpees
Jethro: Hells Bells (Legs out 6” above ground w/ stomach crunch)
Fescue: Pickle Pounders and Pretzel Crunches
Recover, Recover
Moleskin
– Thanks to the men who came out this morning! Really enjoyed the positive mumblechatter as we made our way around NMP.
– The head lamp was a wise choice this morning and would recommend to any Q for Viking, especially with the mornings staying dark as we head into fall.
– Lifted up Commando today as he reports to duty next Wednesday!
Until next time…
Fescue