8 men arrived at the ‘under construction’ Mustang AO to navigate the coned-off work zone to get stronger. Temps were lower than we were told by weather.com, nonetheless, the PAX forged on. It went like this….
Warm-O
- 20 SSH IC
- 15 Toy Soldiers IC
- Arm Circles
- 15 Grandma Maters IC
- 15 Windmills
- Calf Stretch
The Thang
- Mosey through the torn up pavement and around the flagpole to the pull up bars
- 5 Rounds of The Murph OYO (25 pull ups, 50 push ups, 75 squats)
- Mosey to the block pile, grab a block and meet at the top of the Band Hill
- 3 sets of arms/legs with quadraphelia spacer
- 6/5/4 Curls IC
- 10 Lunges Each Leg OYO
- Quadraphelia up the hill
- 10/8/6 Skull Crushers IC
- 10 Monkey Humpers IC
- Quadraphelia up the hill
- 10/8/6 Overhead Press IC
- 10 Step Ups Each Leg OYO
- Quadraphelia up the hil
- Mosey back to the launch pad
Mary
- 10 LBCs IC (YHC)
- 10 Michael Phelps IC (Dirt)
- 20 WWIs OYO (Crabby)
- 10 Octopus Falling Out of a Tree (Iron Horse) (Show to know)
Reflection – Leadership, Commitment & Sacrifice – thanks to all those who have been ‘reminding me’ that there are workouts ITG at Mustang on Mon/Wed/Fri/Sat
MC – YHC made the assumption that nobody signed up to Q, after ‘Recover, Recover’ Travolta let YHC know he had signed up to Q. DOH!!! Lots of PAXers need to get lucky (except Sparrow apparently).
Pleasure to lead. Namaste, Bertha