AO: Patriot
QiC: Manhole
Pax Count: 13
Pax List: Chaingang, Cliff Clavin, DYN-O-MITE!, Fireballs, Flip Phone, Leon, Manhole, Novocaine, OARS, Rum Runner, Saltlick, Stevie Wonder, Suds
FNG Count: 0
Downrange: N/A
It was a pretty good crowd for a Monday, and the PAX they gave me a smile, sort of, it was more like they were laughing at me for showing up on two wheels and one minute before i was supposed to Q, but at least I was on time, Casio (I mean Stevie Wonder) and Snoozer (I mean Rum Runner) and at least i was in the right place Dyno-Mite, but I digress. For the beat down there were 12 of us and for COT, there were 13, and here’s how it went down.
Warm up: (all IC and X12 with a running break in the middle of the two sets)
- SSH
- Imperial Walkers
- Toy Soldiers
- Abe Vigoda
- Low Slow Squat
Mosey to the pavillion and do 2nd set of warmup exercises.
The Thang:
Let’s get going with an 11 – Incline Merkins and Dips (and yes, my upper body is still reeling from Bean’s assault on Saturday).
Mosey away from the pavillion, down the path to the main drive and hang a left towards the soccer fields. At the top of the hill, plank for the 6, and then roll on all the way down to the cul de sac. Grab a little friend and circle up.
3 rounds of the following:
- Overhead presses (head throug the window) – X12/IC
- Curls for the gurls – X12/IC
- OTEs – X12/IC
- Goblin Squats (just for SnakeOil) – X12/OYO
- One leg dead lower and lift X6/OYO/Each Leg
After each round, run up to the soccer building and back. After 3rd round put our rock away before rolling.
After 3rd run, continue on, lunge walking to the end of the parking lot. Time running short, time to roll, to the path, down to the bridge, up the hill, plank for the 6 and then roll on, all the way around the path up and over the small hill to the front of the baseball fields. 10 incline merkins and 10 dips. Roll on, all the way back to COT. Just enough time for 12 MonkeyHumpers (IC).
CoT:
Rum-Runner took us out.
Naked Man Moleskin:
Assault on Stone Mtn on July 3rd, PTree Road Race July 4th.
Was great to have 13 guys this AM, despite no Seles, Diablo, HVAC, Louis Lane or B-Bo. Loving the summer momentum.