Hip Flexor

Hip Flexor

Dolly tapped me a day or so ago to substi-Q DV this winter’s morn, happy to oblige.  Good to see 11 other guys show up this morning in fairly cool temps the week before Christmas.  Disclaimer given and off we went at 5:31.

Mosey down to track for warm up lap, then circle up at first corner for COP:

IW x 20

LSS x 20

MC x 20

Rosalita x 20

HR Merkins x 20

Thing

Get into groups of 3 for Grinders

P1 – doing called exercises at middle part of bleachers on track (R1 – 15 merkins/15 squats; R2 – 15 CDD/15 Dolly)

P2 – doing called exercises 200 meters across the track (R1 – LBC; R2 – Flutter)

P3 – running in between as timer 

Leave the track, head up the path to the rocks on the side of steps, each group of 3 grab a lifting rock.

P1 – Rock work right outside Gloss’ office (R1 – Curl/Overhead/Tricep extension; R2 – Thrusters; R3 – Skull crushers)

P2 – doing called exercise down by the bleachers (R1 – step ups; R2 – supines; R3 – dips)

Mosey to bus lot at the bball goals for gassers to finish up

done

Skinny

Kotters to HH as I think he’s been dealing with some sort of an infirmity (knee?); the PAX misses your wit pal (as low key of a dig as you can get).

Also good to see some dudes I haven’t seen at DV much lately in the form of G-man and Lay-Z.  Hopper, Stone Cold, Leo, and Slapper are here more often, and always good to see them.  Header, Chin, and of course your site Q’s Dolly and Smokey are regs.

All mad vets out there this morning and the smack was flying early.  Called Rosalitas during COP, met with immediate disdain with “already doing Mary?” and “ground is cold”.  C’mon boys, don’t neglect those hip flexors.  Dolly and I were joking during grinders that there is potential for the Super Rosalita, which includes inverted partners…yikes.  Had the structure of the workout planned out, however the called exercises were completely off the hip; and trust me, this group does not let that go by quietly. 

G told me as we were gathering for COT that the gassers got us to exactly 2 miles today, which made him give the mantra “Make Bootcamps Great Again”.

Thanks Dolly and Smokey for the opportunity to lead such a stellar group of men this morning.

Thanks also to Stone Cold for providing our prayer this Christmas filled morning. 

Announcements:

Continued prayers needed for Huggy Bear; prognosis positive, but just starting the road to recovery at home.

Continued prayers for Destiny who is in hospice care.