AO: Patriot
QiC: Manhole
Pax Count: 5
Pax List: BiBo, Billboard, Fireballs, Manhole, Shrinkage
FNG Count: 0
Downrange: N/A
Monday came very early this week, ok, well, not really early, but still, it seemed early. Four of us posted, well five if you count Shrinkage who was tardy, ask him about it. The weather was a bit cooler than expected, but still great.
Warm up: (all IC and largely X15, and only one round)
- SSH
- Imperial Walkers
- Cotton Pickers (with a pause for a long good morning)
- Low Slow Squats
- Newton’s Cradle
The Thang:
Alrighty then, Shrinkage was off his call, and it was time to roll. We left the lot, rolled left on the path, up by the nursing home and on past the multi-use fields and over to the rock pile. Each PAX grabbed a rock for some work. (All IC and x15)
Set 1 – Curls, Overhead Triceps Extensions, Upright rowing, Squats
Run 5 laps around the circle
Set 2 – (on your 6) – Chest Press, Skull crushers, American Hammers, Squats
Run 5 laps around the circle the other way
Put your rock back, and mosey on. We kept going away from the ball fields, on around the path towards the dog park and finally to the amphitheatre. We stopped here for some Mary: (all IC and X15)
- Rosalita (ok – i lied, 20 of these)
- 6 Count Leg Raise
- Low Dolly
- Obliques (Left and Right)
Mosey on, roll up the main drive towards the top and ultimately around and back to the ball fields. We stopped here for a set of Dips (IC and X15). Roll on back to COT. A set of Monkey Humpers (IC and X15). Finish with Newton’s Cradle (IC and X5).
CoT: Fireballs took us out.
Naked Man Moleskin:
We managed without Suds, but he was missed.