AO: Shadow
QiC: Manhole
Pax Count: 6
Pax List: BiBo, Dunder, Fireballs, Manhole, Novocaine, Saltlick
FNG Count: 0
Downrange: N/A
YHC rolled over, put my feet on the floor, stood up, and immediately remembered the 88 “Squrls” from the day before. Then i stretched my arms towards the ceiling and remembered, oh yeah, the 176 over head presses. What was i thinking, oh yeah, I’m the Q today. Time to sack up. 5 Pax joined me, including SaltLick who also tackled IPC Week 2. Another “Yutz”.
Warm up:
All IC and X15 then X10:
- SSH
- Cotton Pickers
- Low Slow Squats
- Stone Mountains
The Thang:
Mosey, away from the school and over to Brookrun, to Manhole’s Party Pavilion. 3 Sets of 2 exercises – Dips and Incline Merkins:
- Set 1 – 15 and 10
- Set 2 – 12 and 10
- Set 3 – 10 and 10
Mosey away from the pavilion down the path and around to the main drive and ultimately back to the Amphitheatre. Time for a little Mary: (all IC and X15)
- Heels to Heaven
- Rosalita
- Lowlalita
- Big Boy Situps
- American Hammers
- Obliques (left then right)
- Low Flutter
Time to mosey on up the main drive to the speed hump where we did alternating sets of Inch Worms (5) and Bear Crawls (5), up to the next light pole (ouch)
Mosey to the skate park. Crab walking up and down the ramp (2 sets). Mosey to the center for alternating sets of Incline Merkins and Squats. 2 sets, 10 reps. Mosey to the ramp for 15 box jumps OYO.
Mosey out of the skate park and around the bend to the playground. 3 sets of max pullups OYO
Mosey to the swings. Set 1 of Grateful Dead (regular Merkins)
Mosey out to the main drive. Set 2 of Grateful Dead (Werkins)
Mosey all the way back to the ball fields. Set 3 of Grateful Dead (Diamond Merkins)
Time
CoT:
Dunder took us out with some eloquent words
Naked Man Moleskin:
Reminder – Saturday – the 18th – DNC – 0630 – 90 minutes – 3 Qs (Fireballs, Seles and B-Bo).