Beautiful Day For a Beatdown

Beautiful Day For a Beatdown

9 PAX started the morning at 5:30 on the nose, but 10 finished when all was said and done!  I’ll discuss the appearance of a Ninja understudy later.

But first… having been aptly disclaimed, we took off towards the church parking lot… this is about how it went down!

The Thang:
COP –
Started with some stretching… in cadence.  Middle, Left, Right hamstring, then butterflies
IW x 15
SSH x 15
Merkins x 10
Squats x 15
Mountain Climbers x 15
Finish with some leg kicks for final dynamic stretching… off we go.

Parking Lot Suicides
1.  3 lines of suicides, then sprint to the opposite end; rinse and repeat coming back
2.  3 lines of suicides, then backwards run to the opposite end; rinse repeat coming back
3.  3 lines of suicides, then lunge walk to the opposite end; rinse and repeat coming back
4.  3 lines of suicides, then sprint to the opposite end; rinse and repeat coming back

Jack Webb ladder up to 5, then back to 1 (with 4 air presses between each set of merkins)

Triple Nickel using the small hill on the South End of the church parking lot
First Round:  Jump Squats x 5 at the top, CDD’s x 5 at the bottom, 5 total times
Second Round:  LBC’s x 5 at top, Merkins x 5 at the bottom, 5 total times

Mosey to the community center for some bench work:
10/10/10 Decline Merkins, Step-ups (each leg), Dips x 3 Sets

Mosey to the school bldg for 2 rounds of People’s Chair for 1-minute each.

Back to Parking Lot for quick butterfly stretches… DONE!

Moleskine:
As always, it is an honor to lead such a great group of men!  It was hard to call it The Gloom this morning… Mid-50’s, sunrise, dry!!  I enjoyed starting the day with you fellas!

During the middle of Jack Webb, Drop Thrill appears… obviously he is taking lessons from Insomniac on how to hide in the trees, then drop into the group undetected!  Great to see you out even though your back is hurting.

GOF looked very strong this morning!  He says he doesn’t run, but I’m thinking there is a bit of sandbagging going on!  Great stuff!  We are working on a rename… he isn’t going to like it, so we’ll have to get past that… but we probably can do better than Girls on Film or Malpractice…

Insomniac was forced to remove his cloak of invisibility so he could guide with Sensei… both were getting their heart rates up!!  Sensei and I did a 5k pre-run.  Sensei ran a PR 7:45 pace… and that was not at race pace!!!   Look for Sensei to be breaking some records this Summer and Fall!!

Klunken made a prodigal son visit!  And great to have Liberace join us for 2nd week… great stuff!

Tawney and Frosty Paws solid as always, and I can’t forget Kilowatt, who also keeps getting stronger every week.  I’m expecting a Q by those 3 before the end of Summer!

Announcements:
1.  Red, Light and Blue Ruck
2.  Golf Tournament next week 4/30