warmup: 30 SSH, 30 mountain climbers, 30 arm circles
the thang:
– 30 switchfoots, 30 alternate steps
– 15 dips at picnic tables x 2
– 30 jump ups OYO
– mosey to the valley, run the valley with stations. Plank till the six each time.
Station 1: 10 Merkens
station 2: 10 squats
station 3: 10 LBCs
Mosey to playground. 50 pull-ups OYO
mosey to the trailers. Trailer shimmies then lunges. Karaokes with defensive shuffles
mosey to columns. Wall sits with shoulders knees and toes
the mary
25 Rosalita whips, 20 Freddie mercuries, 30 LBCs
moleskin:
great weather and great group of guys this morning. Glad to see we didn’t scare passport off after his FNG workout last week. Grave dancer took us out. Prayers go out to GOP (back), sloppy(blah), and Funny (back). Have a great day and as always it’s an honor hanging with you guys in the gloom.
Announcements
– missions night at Becky’s house Saturday night
Warmup
The Thang:
Mosey to the bottom of the Table and set up for the circuit (up the table then exercise, down tall oaks then exercise, then back on the greenway and exercise) of 0.7mi each lap:
Mosey back to the top of the table than Indian Run home as a group.
Mary:
Moleskin:
It was a great morning for a workout with a crowd joining us at 5:30 as the local school 5th graders prepared for their DC field trip. After realizing everyone wasn’t here to watch us workout, we made our way down to the greenway for a simple but hard workout. Lurking ahead was the daunting Farm to to table hill but the group conquered it with few problems on all 3 laps. Great to have two group FNGs out (rappers delight and Abba) as well as an old friend Skidmark back in the grind.
Announcements:
The Thang:
-30 SSH
-20 Imperial walkers
-20 hillbillies
– 15 Merkins
Mosey to greenway and to bball courts.
Plank compass with Merkins
Mosey to tennis courts
Run 4 corners with raccoon crawl on back wall while partner does dips in front wall. Rotate. Alternate with derkens
Mosey to parking lot
Run laps while partner does lunges. Rotate.
Catch me if you can with laps around parking lot with 10 Merkins and then sprint to catch partner.
Mosey to valley. 75% up hill.
Ayg back to parking lot.
The Mary
Rosalita wip
LBC
Bicycle
Flutter
Moleskin
3 brave souls made it out despite the menacing Thunder an hour prior. They were rewarded with a beautiful clear sky of stars and no rain. Just a lot of puddles to jump through. Props to ghost for making the cross Charlotte trip to FNG at the valley. You’re welcome back anytime! And funny farm is mr consistent workout after workout.
Announcements
School cleanup at HFES on 5/13 after 5k run