Trojan in the Hood



Trojan in the Hood

DICCS given- reminder of social distancing as well as normal DICCS

Warm up

10- low slow squats

10- imperial walkers

upward dog- downward dog- calve stretch

10 SLOW merkins

 

The Thang

Slow mosey for .20 miles

20 pistol LBCS- rotating legs after 10

10 – long armed crunches

10- v- ups

20 sec star plank— Mosey .20 miles and rinse and repeat

slow mosey .15 miles for 1/2 of a therkin

1- big boy

4- merkins

4 American hammers

increase big boys by 1 and hammers by 4 each round- get to five rounds

Slow mosey .15 miles with 1/2 being backwards

20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups

5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank

Slow Mosey .20 miles to finish second 1/2 of therkin

6 big boys

4 merkins

24 American hammers ( ugh– thanks for Chastain picking up last few rounds– chicken was hurting)

Mosey .15 1/2 backwards

20 pistol LBCS- rotating legs after 10
10 – long armed crunches
10- v- ups
5 master shredders- holding 3 second plank in between merkin- once finished hold a 10 second plank and then 20 second elbow plank…. Rinse repeat

Mosey .25 miles for

20- crunches

20- heels to heaven

20- flutters

Mosey .25 miles back to COT

Moleskin

I appreciate opportunity to lead this group this small controlled group during this crazy times of social distancing and the virus craziness. More importantly I appreciate the opportunity to do this at 6:30 verse 5:30 and right outside my door. lol….. this is spoiling me….. hahah. Our groups was kicking it hard and killing our abs when we looked up and saw TROJAN and his daughter running/creeping around 6:55-7:00ish or so they continued and waited for us at COT. Nice work to all and glad we hooked up with Trojan and his daughter at the end at a safe distance– Carley age 14 is named Pete since she is a twin — Pete and Repeat—- LOL   Have a great day boys.

 

 

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