Chickens, Donkeys and Mike Tysons- great monday



Chickens, Donkeys and Mike Tysons- great monday

DICCS– Given to include all the usual items.

Warm Up– Long Mosey to front of high school for monster walk, knee’s to chest and since Damascus was here we walked it out into a plank for the good ole calve stretch.  Plank into runners pose/can open each side- Recover

The Thang

Mosey long way to the first Alcove at the school for a horrible web- Grab some wall

1- Mike Tyson- increase by 1

4- Dry docks- stay the same

4 – donkey kicks or shoulder tabs- increase by 4 each time

We got to 5 Tysons, 4 dry docks and 20 Donkey kicks– THIS IS STUPID!!

Mosey down road all the way around parking lots and end at the rock pile for some work but we stopped at select points for 10 Bomb Jacks or 10 Jump Squats  and burpees while waiting on Bread-bowl ( Damascus offered to carry him).  POSSE appeared from somewhere to join the group..

At rock pile grab a good size lifting rock for some lifting. At each parking lot section ( there are 6 ) complete what the chicken calls out and sprint down to the end of the lot and mosey back to your rock,. When you mosey back grab your rock and rifle carry your rock to the other parking lot section- Rinse repeat down and through the whole parking lot ending at other end.

WATCH OUT FOR THE GAZELLES THEY ARE RUNNING IN OUR LOT!!!. I would hate for a Clydesdale to mow one of those precious animal over. It would be a blood bath!!!

space 1- 20 curls- 10 tricep extensions

space 2- 20 triceps extensions- 10 curls

space 3- 20 squat thrusters

space 4- 20 bent over rows- 10 tricep extensions

space 5- 25 curls

space 6- 20 triceps extensions

Rinse repeat on way back.

Mosey up around school to overhang where steps are to work on rest of the web

6 Tysons

4 Dry Docks

24- Donke Kicks or Shoulder Tabs

we got to 8, 4, 32

Mosey to covered area near buses

9 Tysons

4 Dry Docks

36 Donkey Kicks

Mosey to front of school

10 Tysons

4 Dry Docks

20 Donkey Kicks and 20 Shoulder Tabs

Hit benches for 25 dips left leg out and 25 dips right leg out

Mosey to COT and complete a 1/2 lap TIME!!!

 

Moleskin

The infamous ICE-9 was scheduled to Q today but unfortunately he has suffered an injury- speedy recovery brother. I am not sure anyone at FLASH was looking forward to a ICE-9 Q that might be why numbers were down- lol.. I felt the pressure of trying to delivery a Q that would make him proud and I hope I did , my goal was to get someone dry heaving in his honor. Unfortunately my plan did not work but I did hear a lot of complaining, so I am thinking I 1/2 way accomplished my goal. I promise if I ever Q again that web will never come out again ( HORRIBLE). Sorry boys… It looked good on paper after 3 delicious Modelo’s for my VDAY dinner.  A few call outs from today

Chainsaw- got his new shirt and what a great story- your a inspiration to us all. Loved the story about you and your daughter having breakfast every Friday .. MAKING Memories!

I think Ricky Bobby and Schneider are pissed at me and most likely will not talk to me again about the Web!! You two still crushed it today.

Inspector Gadget- Glad to see you out brother- you are heading towards GAZELLE territory young lad

Surge- My man is back and he is getting back in his old form- watch out boys he is a machine!

Damascus- great you see you back out man and that calve stretch was just for you.

0-69- crushed his miles today and jumped in with the PAX for the rock workout- badass!!

Ex-lax- Us Wildebeest ( Carb Load, Mad-dog, Sugar Daddy , Premature and I )are accepting applications-

 

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