Quite Riot and Katy Perry… Not!

Quite Riot and Katy Perry… Not!

As I type this I’m already over 24 hours late on getting this back blast out. (As I post this on behalf Rockwell we are now over 48 hrs late)  I’ll make it short and sweet.

Let’s jump right in.

Here’s what went down:

WARM UP

SSH x 20

Potato Picker x 10

Plank Jack x 20

Mountain Climber x 10

THE THANG

Run down to the end of sidewalk.  Stop at each light pole for 5 Merkins

Partner up and get a lifting rock (1 rock per group)

Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 15

combined

Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees the

flap jack – 100 combined

Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees

then flap jack – 75 combined

Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups — 20 of each, the

10 of each.

Mosey to the hill in front of the school – Clock Merkins – 12:00 / 3:00 / 6:00 / 9:00 / 12:00 – 5

Merkins in each position

Mosey to the front of the middle school for some Mary before heading back to start.

MOLESKIN

It was a great morning for a workout with perfect temperatures and a great group of guys working har

With Ignition starting 15 minutes before us and the start of Asylum I was impressed to still see some

good numbers.  I’m convinced it was the guarantee that we would be motivated by hair band music

throughout the morning!  Lots of hard work!

I always enjoy seeing guys push themselves and encouraging their brothers.  It was an awesome effort

by all and it’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

Thank you for the Shampoo Crew donations!  Keep them coming!

Opportunity to do Career Day at Cuthbertson Middle School.  October 19^th.  8:30-12:00.  See

Bottle Cap if interested.