#JukeJeep – special HeadBangers edition

#JukeJeep – special HeadBangers edition

It was a cold morning, the air was thin and apparently so was the Oxygen as Header, right off the bat, left Sinsei standing as we took off for a little Mozey. StoneCold stepped in and saved the day, although we have a new saying, “Don’t pull a Header, No pax left behind” ! Once again, ….I digress. SlimFast I know will have something to say about this !! Here’s the Run Sheet for today’s rock show:

1/25 mile Tour of the Parking Lot

Disclaimer Disclaimed

30x SSH

30x IW

20x Sumo Squats

30 LBC’s oyo

Mozey, with KBs to bottom of PL

Circuit Begins (after each exercise, optional with KB, pass gear to the right. That way everyone experiences diff resistance)

Jail Break to orange cones with KB’s and back, aprox 200 yds

45 secs – LSS or Goblet with KB

30 secs – 2 Handed Swings or Upright Rows (active recovery)

45 secs Reverse Lunge or Suitcase Lunges with KB (right)

45 secs Reverse Lunge or Suitcase Lunges with KB (left)

45 secs – Plank

30 secs – Two Handed Swings or Uproght Rows

1 min – Merkins oyo

30 secs – Two Handed Swings or Upright Rows

45 secs – Carolina Dry Docks

1 min – Plank

Jailbreak with gear

30 secs – Two Handed Swings or Upright Rows

1 min – LBC oyo

45 secs – Heels to Heaven

30 secs – Two Handed Swings or Upright Rows

Jailbreak with gear

30 secs – Recovery

-Repeato- (entire circuit)

head to bottom of the PL for some 30/30’s

30 secs – sprint up the hill (all you got)

30 secs – recovery

repeato x4

Mozey with KB’s to COT

the end

Somehow we managed a sneaky 2.01 miles (as Sinsei put it) and hopefully had some fun in the meantime. Some of the younger pax (i.e. Yeti, Dollywood, Little Mermaid) were saying it was a BootCamp scored with the music they were concieved by. Touché

btw, a Big welcome to Little Mermaid, strong work out there  in the gloom. Welcome!!

Somehow I ended up with Bush’s 60# KB on two of the jailbreaks, somebody was jacking with the Q I think. Then, I ended up with StoneColds heavy bell on another JB.

I enjoyed seeing the pax slowly making it back to the COT, like realllly slowly. Ha  I hope you feel it all day like I am.

IMHO, Joust has some amazing athletes and it’s always a privilege and intimidating to lead. As always, thanks to all the Pax for a great morning and for helping coach me thus far in my journey, especially Header.

thx to Ductwork for the out

Blessings all…