#JukeJeep 101

#JukeJeep 101

Geraldo spoke it into existence and thus, it is so named: #JukeJeep.

JukeJeep indeed re-appeared, along with 10 red rockers that reveled in some Sammy Hagar and Chickenfoot this morning. Of course a little Flyleaf, Lacey Sturm and Skillet never hurt no one. But the KB’s… well, thats another story. As the Doms begin later today, let me just say with all the sincerity I can muster…. “You. Are. Welcome”.

It begins……

Upper parking lot.

5:30 lets roll – 3 laps around upper parking while waiting on the “coming in Hot” gang.                     Then Mosey to back parking lot, next to the track. JJ and KB’s awaited.

Header Q-jacked and led some SSH x30 while YHC fired up the JJ.

IW x30

Disclaimer disclaimed, proclamations made, instructions on how to do 2 Handed Swings was given and we. are. off.

Part 1

Circuit:

.45 secs – LSS

.30 secs – Two Handed Swings (KB) or Plank (modify)

.30 secs – Reverse Lunge (right)

.30 secs – Reverse Lunge (left)

.30 secs – Two Handed Swings (KB) or Plank (modify)

1:00 min – Merkins oyo

.45 secs – Carolina Dry Docks

.30 secs – Two Handed Swings (KB) or Plank (modify)

1:00 min – LBC

.45 secs – Heels to Heaven

2:00 mins – i-Pace lap around the track

Plank when finished

REPEATO (entire circuit)

Part 2

1:00 – Two Handed Swings

1:00 min – LBC

Mosey to Matthews Elementary breezeway

.30secs – Peoples Chair

.30secs – Lower 1 inch, Peoples Chair

Air presses x 30

recover

.30secs – Peoples Chair

.30secs – Lower 1 inch, Peoples Chair

Air presses x 30

recover

.45secs – Peoples Chair with KB in Goblet position

recover

40 step ups (on retaining wall, varying heights based on your adventure desire)

10 Incline Merkins (on the wall)

Take KB’s and mosey to upper PL.

Part 3

Circle up

the Dolly x30

LBC x20

the Rosalita x30

LBC x20

the Protractor (called clockwise through the entire circle of Pax)

theEnd

I think we may have possibly scared the tomatoes away this morning with Sammy Hagar blaring and KB’s swinging. But thats ok … the upper parking lot seemed to work well for them. Subsequently,  the boombox they typically use may have not been capable of producing the Decibels needed to overcome the raucous activity and inappropriate sounds emanating from the pax, ……not to mention the music.

Special thanks to Header and Geraldo (ruck) for the gear.

Sinsei… literally rang his bell and has marks to prove it!!!! ( he is one Tough pax)

I am beginning to notice that Nomad (respect), Short Circuit and Retread just consistently knock it out and manage to make the rest of us look like we have no idea what we are doing. HA Great job guys, awesome, consistent work ethic.

Tawney as always tearin it up.

Thx to Smokey for bringing Sean (FNG). Now known to the world (at least the F3 world) as theMic! (pronunciation: “the Mike”)

Thank You SlimFast and Geraldo for the opportunity to lead and for your relentless coaching and encouragement. Blessings All

Thank You Smokey for the out.