- QIC: Big Trade, Smokey, The Late Show
- The PAX: Hairband, CounterTop, Drop Thrill, Shepherd, The Count, Dealer, Squidward(2.0), Belly Flop(2.0), Goofy Foot(2.0), Happy, Hoody, Mayday, Mayo, TurnPike, Smokey(Q), Big Trade(Q), Dream, The Late Show(Q)
IIIrd Tyme Out
Posted on behalf of The Late Show…
18 gents rolled out of the sack this morning ready to roam the misty hills and plains of Outland.
Half a Hairband Mile and then off we go to the shovel flag, Big Trade in charge.
Warm up:
• Side straddle hops – in cadence
• Merkins – in cadence
• Low slow squats – in cadence
• Burpees – OYO
• Flutters – in cadence
• Imperial Walkers – in cadence
Mosey to the bus courtyard of the Middle School.
• On your own…
• 10 dips
• 20 lateral step-ups (across)
• the cheese run
• rinse & repeat
Handoff to Smokey and we form up two lines for an Indian Run to the High School stadium.
We practice our B&E skills… don’t snag your BVD’s… *ouch*
Stairway to heaven work….
sprint to the top of the stadium for 10 LBC’s
hustle back to the bottom for 10 burpees
rinse and repeat until time is called
Then hustle onto the track for more fun
Run 200 meters then stop for 10 low slow squats
Run 200 meters then 20 lunges
Repeat
Hand off to The Late Show
Hop back over the fence and head over to the practice field.
Find a good size rock and partner up.
Partner One
Run across the field and back while P2 does tricep extensions, flapjack.
Next round curls
Next round squat to overhead press while partner runs to dip bars and does 5 supine rows.
Line it up for one round of tunnel of love.
Mosey to the flag for 10 Tony Hawks on your own.
Thanks Smokey for taking us out!
Moleskine
Solid work today by all. Today is a DIY moleskine, jump in on the comments. I will start with a Kotters to Mayo. Nice look with the beard! Good to see you back out.
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