War Daddy – Axle (56)
War Baby – Ramrod (31)
Warm up:
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Started with the good old fashioned dynamic warm-up used in yester year:
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Mosey through the North Meck Park Upper parking lot:
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Butt Kickers
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High Knees
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North-facing karaoke
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South-facing karaoke
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Backwards run and circle up
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SSH’s x 20 (In Cadence)
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Imperial Storm Troopers x 15 (I/C)
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Slow Windmill x 10 (I/C)
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Stretch to the middle, left lunge stretch, left runners stretch, etc.
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Stretch to the middle, right lunge stretch, right runners stretch, etc.
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Mosey to the concession stand
The Thang:
Shoulders/Chest
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Balls to the wall x 30 seconds
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Crawl down & 5 pushups, crawl back up
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Balls to the wall x 30 seconds
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Crawl down & 4 pushups, crawl back up
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Balls to the wall x 30 seconds
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Crawl down & 3 pushups, crawl back up
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Audible, that sucked worse than anything done at Paininsula
Legs
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Peoples Chair x 20 overhead air presses
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Squats x 15 (in cadence)
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Lunge walk touching knee to ground one full lap around concession stand
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Peoples Chair x 20 overhead air presses, hold for 30 more seconds
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Squats x 15 (in cadence)
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Mosey to the picnic tables
Triceps/Chest
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Dips x 5 (I/C)
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Declined Pushups x 5
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Dips x 10 (I/C)
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Declined Pushups x 10
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Dips x 10 (I/C)
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Declined Pushups x 10
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Dips x 5 (I/C)
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Declined Pushups x 5
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Mosey to the Lurker
Suckfest
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10 8 ct. body builders, bear crawl down the Lurker
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Low Flutter/Low Dolly/Mason Twist/V-ups x 5, crawl bear up the Lurker
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6 8 ct. body builders, bear crawl down the Lurker
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Low Flutter/Low Dolly/Mason Twist/V-ups x 10, crawl bear up the Lurker
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2 8 ct. body builders, bear crawl down the Lurker
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Low Flutter/Low Dolly/Mason Twist/V-ups x 15, crawl bear up the Lurker
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Mosey to the rock pile, grab a challenging rock
Biceps
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Full Curls x 15 (IC), 2 rocks to the left
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High Curls x 15 (IC), 2 rocks to the left
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Low Curls x 15 (IC), 2 rocks to the left
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Full Curls x 10 (IC), 2 rocks to the left
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High Curls x 10 (IC), 2 rocks to the left
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Low Curls x 10 (IC), 2 rocks to the left
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Full Curls x 5 (IC), 2 rocks to the left
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High Curls x 5 (IC), 2 rocks to the left
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Low Curls x 5 (IC), 2 rocks to the left
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Return to home base
Mary
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Low flutter x 20 (I/C), up to Marge
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Crunchy Frog x 10 (led by Stromboli)
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Recover/Recover
Fully Clothed Moleskin:
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It was certainly an awesome and friendly reunion: excellent to see Entourage, Mini Me, Wingman and Moses return to their roots (thanks to Moses for EH’ing Entourage via Twitter)
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Also, thanks to Outlaw for the Book Club Sunday night with led to Moses’s HC to Viking on Tuesday
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Mini Me’s mumblechatter has not slowed down in 5+ years
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Lots of complaining today … from Balls to the Wall to too much running to Bear Crawls turning into Crawl Bears and visa-versa.Special Sauce completed silently by simply dropping his rock during curls when he was prematurely fatigued.Mini Me liked what he heard and followed suit.Noted that Moses completed the exercises faithfully
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Otherwise, noted great work today by everyone as the Viking garnered the far superior force vs. Paininsula.