Mosey to the Steam Plant
Warmarama
– Slap Jacks x 15 IC
– Jump Squats x 10
– Shoulder Stretches
– Plank Jacks x 15 IC
Mosey to ASEC Parking Lot
Thang 1
– Tire Pull – PAX divided into 2 groups at opposing ends 40’ apart.
– One PAX pulls tractor tire (200 lbs +) to themselves via 30’ hemp rope whiles other do exercise called by Q
– Switch exercise after every 2nd
PAX completes Tire Pull
o Air Squats, Merkins, Lunges, Plank
o Repeato – LBCs, Reverse Crunches, Squat, Burpees
Mosey to Pull Up Bars with towels
Thang 2
– Drape towel over pull up bar, grip each end of towel and hang (Straight or Bent arm) for 30 seconds
– Rotate thru PAX 4 at time
– Non-hanging PAX do excerise
– 3 rotations – Walk Outs, Air Squats, Merkins
Mary
– Slow Leg Circles – 10 each direction
– Superman Row – 5×5
– Mason Twists – 15 IC
– Brazilians x 25 IC (Grover audible)
Moleskin
1. 10 strong on a cooler, lower humidity morning – great work weather. Great effort as always.
2. Not much running today, more strength training – especially grip strength
3. My Boy Scout knot tying was called into question…turns out the rope failed due to friction on pavement.
I will work on better method of attaching rope to tire. It’s a butt kicking workout and my hammies are
making me pay now!
Carry On, Hipbone