DICCS GIVEN- Cell phone, CPR, Do not sue anyone, social distance where applicable, modify as needed
Fast pace mosey from COT to long road in front of schools for planking and stretching
Downward dog and Upward dog- repeat 5 times- plank right arm high 10 seconds and plank left arm high 10 seconds- Glidah Special
Quick pace Mosey to front of Middle School for the actual warm up
15- Low Slow Squats
5 low slow merkins
Calve Stretch and we are off…..
Mosey down parking lot towards the brick wall area for a fun little webb
3- Mike Tysons/ 3 dry docks every round/ AB work starting and 4 and increase by 4 each round until we get to 40
4, 8, 12- Big Boys
16- Pistol LBCS
24- Pistol LBCS
32- Pistols LBCS
Mosey to bottom of parking lot and back up to dirt trail leading to fields for Triple Dime
10- Bomb Jacks at start
10- Jungle Boy Squats at end
Repeat three times
Split into groups of 4-5 people for a bear crawl ladder
all Pax in group plank in single file line line — Pax member up front says down for the whole PAX to complete one merkin, the Pax member in the back bear crawls to the front –
rinse repeat for 4 times CAR COMING IN HOT!!! ABORT ABORT.. Most groups got to 3 full rounds.
Mosey up road to entrance of middle school for some light pole leg work. There are 7 lights from the stop sig down long road in front of schools. At each light pole complete 10 jump squats and 10 ( single count) Speed Skaters
Back to the bear crawl ladder to complete your last round..
Mosey to COT…
As always I appreciate the opportunity to lead this group of men. The Pax pushed hard today and as always it is like herd damn cats with Ice9, Transporter, Glidah, Tanyatine, and Bottlecap they pushed me out of my comfort zone while moseying. But today a few others where pushing themselves and have been for quite sometime and they are heading or already in the gazelle crowd– Rockwell, Soft Pretzel, Figi, Schneider ( FYI never try to sprint with Ice 9 though- dummy) and Red Tape ( second workout and he is a beast).
Need a Q at Floater tomorrow- reach out to Shake n Bake or Carbload
New neighborhood walk group/AO – Sunday morning to talk, walk and maybe grab a few new people- This Sunday at the Chimneys at 7:30 at the clubhouse.
Open Door- 3 opportunities – Saturday Morning 8am, Sunday Morning 8am ( 2 zoom ) and 1 in person Sunday 7:30 at the Five Stones Fire pit.
IPC 6:30 tomorrow night after client dinner RELAY GROUP .. Reach out to Zinfandel