So here we are again, in the morning sweating as soon as we exit cars- in anticipation of the Vern….47 of the regulars from various AO’s showed today, I think I got all the names listed, if not, you know you were there…..
Tha Vern:
run 3/4 mile to park/ field….
10 pull ups, run 200 yards
20 dips, run 200 yards
25 merkins, run 200 yards
30 LBC run 200 yards……Rinse and repeat x’s 5….. or until out of time and head back for
MARY:
some folks joined in with calls that included
hands up low flutter
pickle pounder
LBC
w’s
J-Lo
and a final set of Squats….
-great work today by many….. somewhere around 47…..
-great to see Outlaw out there (bang bang)….. and stepping right back into his ways….. for one renaming Snuggie…. as it was his second post (a year later than his first)!!…. Actually, It may have been Outlaws first post in 6 months as well….Glad you’re finally healing and back at it
-Soprano, and he wasn’t Q….I almost fell out
-As always look to see you in the gloom
So with all of the folks showing up in force lately for the Race City, there has been some repeat exercises…… Back to the basics was…Fun?… No rocks, no kettle bells… just plain ol you vs. you
Mosey around the church with some dynamic warmup included…. butt kickers, high knees, goose steppers, or “Goat kickers”
straight into initial cop…
SSH x 30 IC
Mt Climber x 25 IC
Merkins x 15IC
WWII x 15 IC
HERE WE GO WITH THE REAL THANG
Suicides in the parking lot
at parking spaces, skip first ’cause it’ bee tooooo easy…
run to second line, do 5 burpees, come back
run to third line, do 10 Merkins, run back
run to fourth line and do 6 burpees, come back
run to fifth line and do 10 merkins, run back
run to sixth line and do 7 burpees….. you get the idea…. until 10 burpees were completed….
BS calls were heard, and ignored…
Mosey to School across the street for:
Hill work:
backward bear crawl UP the hill, 10 Slow deep squats in cadence at the top…crab walk down the hill, 15 CDD at the bottom
bear crawl up the hill, 10 slow deep squats in cadence at the top… backward crabwalk down the hill, 10 Scorpion dry docks 1 leg, swap leg for 10 more scorpion dry docks on the other leg…
Bunny hop up and down the stairs three times
high knees up and down the stairs three times
Run back to parking lot
Mary:
LBC slowly with hips up x 15IC
Plank for 2 minutes
x’s and o’s x 10 IC
pillow talk x 10 each side IC
-Great to have some nice warm weather to sweat it all out in the am….
-Big Mean AND Chief both on a Monday!?! Great to see you
-not too many fans of the Burpee ladder suicide…. may need to do that again sometime…