Gifts that keep on giving

Gifts that keep on giving

Showed up early to locate some rocks and found none, nada, zero, zilch. Back to the launch to meet up with today’s crew. The fishing hole got repd online but didn’t bring the record pax. No worries. No new guys. No disclaimer. No excuses. No running… meh maybe a little.

COP – IC x 10 – SSH, IW, LSS, CDD, Peter Parker, Parker Peter

Run to rock pile at library next to practice field and pick a lifting rock to get cozy with.

Line up abreast. Lunge/Thruster (lunge walk right then left leg and thruster) = 1. Down about 20 yards and back. Move to guy on your lefts rock. Repeato until you get back to your original rock.

7’s – 7 of each thing = 21 reps x 3 sets – ascending burpees each set. 1, 2, 3

• Curl (lower half curl, upper half curl, full range curl)
• Tris on bench (extensions out past head, skull crushers to forehead, close grip press)
• Thruster (squat, press, full thruster)

Line up abreast again. Squat lateral walk – walk left with rock out front. walk back to right. Width of parking lot. ~10 yards. Move to guy on your lefts rock. Rock overhead this time. Repeato until you get back to your original rock alternating out front hold and overhead hold.

Mary IC x 10 w/rock – There were flutters w/press, American hammers, LBC, a round of slow merkins and one other.

return rocks and run back to launch. 

Last item with about 3 mins to go. Merkin challenge to failure. 1 merkin, jump hands to diamond merkin, 1 diamond, jump hands to wide arm Merkin, 1 wide arm, back to normal. next set is 2 each, and 3 and 4… go to 5 if you can. when you can’t jump hands, walk them in and out. when u tap out, go to elbow plank.

5 days later moleskin – I named this for obvious reasons. There was stink and stank and stunk. No thanks to YHC and Frehelys. All were silenced during the rotating rock lunge thrusters and side walk rock. Leg day does it every time. Merkin challenge at the end helped the pax to finish with a bang. 

No announcements. Marco on the take out. 

Privileged as always to lead.