AO: Patriot
QiC: Manhole
Pax Count: 7
Pax List: Billboard, Dunder, HVAC, Manhole, Novocaine, Stevie Wonder, Wreck-It Ralph
FNG Count: 0
Downrange: N/A
YHC was still in a food coma, from the Father’s Day weekend festivities. I might never eat again. Seeing as i certainly had plenty of fuel to spare this AM, i thought i would make it hurt a bit
Warm up: (all IC and x10)
- Good Mornings
- Large Arm Circles
- SSH
- Imperial Walkers
- Cotton Pickers
10 (OYO) 12 count arm movement things. I have no idea what these things are called, but it starts out like a burpee, then a Floyd Mayweather to each side follow by a Newton’s Cradle to each side, a Merkin and then back up. All I know is they hurt.
The Thang:
Mosey away from school and on over to the park to the ampitheatre. Next evolution was OYO.
- 10 Derkins on the seating wall
- 10 Squats
- 10 Rosalitas
- Run a lap along the side and all the way up to and around the pavillion and back
We did 3 rounds.
Circle up for some Mary: (all IC and X10)
- X-Factors
- Dying Cockroaches
- Low-lalitas
- Obliques (Left and Right)
- Box Cutters
- American Hammers
Mosey, away from amphitheatre, over to the alternate smaller pavillion and on to the perimeter path and out to Peeler. We found a nice incline here, so we did alternating lunge walks half way up, followed up with some inch-worms. Enough of that. Time to mosey on up to the playground
3 alternating sets of max pullups (with active rest being squats)
Mosey back to the ball field picnic area. Next reps were X10 and IC (2 rounds)
- Bulgarian Split Squats (each leg)
- Incline Merkins
- Dips
CoT:
Stevie Wonder took us out with a moment of silence and some thoughtful prayers that covered just about everyone.
Naked Man Moleskin:
The Q sheet needs some serious attention. Lots of opportunities over the next several weeks with tons of folks travelling.
We wish Diablo, Novocaine and Dunder all safe travels
Please keep B-Bo in mind, as he goes under the knife a week from tomorrow for his bionic hip. For those recovering, get better and come back stronger.