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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