1.0
Sooo nice this morning…. sooo nice.
Warm Up:
Mosey to the Belk parking lot
Circle Up for
SSH x20
Cotton pickers x20
Plank Jacks x10
Hamstring stretch
The Thang:
Reverse Indian run around the light poles
Wall step ups x10
LBC x100
“Between the poles”
Pole 1 is separated from pole 3 by about 100 yards (+/-). Let’s cover every one of them !
-3/4 speed from first pole to second
AYG from second pole to third.
-Pretzel Crunch x15 per side
-AYG from first pole to second
3/4 speed from second to third
-V-Up x20
-3/4 speed from first pole to second
AYG from second pole to third
-Crunchy Frogs x20
-3/4 speed from first pole to second
AYG from second pole to third
-Reverse crunch x20
-3/4 speed from first pole to second
AYG from second pole to third
-Scissors x20
-3/4 speed from first pole to second
AYG from second pole to third
-Freddie Mercs x20 (facing downhill on these is not fun)
-Wrap it up with a 3/4 speed run for the full distance and turn around to sprint the whole way back
Nice and easy Mosey back to Mary
Hold plank until we located the 2.0s and reel em in.
Superman Bananas -20 sec hold on each.
Straight leg sit ups x15
2.0
Slap jacks x 18 (IC)
Hillbilly x 18 (IC)
Cotton Pickers x 18 (IC)
Walk out merkins x 10
Grab a rock and never ever put it down
Each exercise was done 20x
-curls
-push press
-skull crushers
-upright row
We did 7 sets with mosey in between (holding the rock).
In between those moseys and sets we found time to do 2 sets each of step ups at the fire ring benches (20x each leg) and WW2 sit-ups both while holding the rock.
Moleskin:
Cool with no humidity… how we’ve missed you!
I know everyone was pumped up for a classic Psycho T beat down but due to a tweaked back, he needed to take it easy. Enter BCR. As has been customary to my recent workouts, it was all core and running.
The PAX was up for the challenge. A Reverse Indian Run is always the best way to start any workout. Just ask Backdraft! As the last man in the line, we couldn’t help but mess with him by picking up the pace and making him run just a bit more than the rest of the PAX.
Props to KGB for racking up the most consecutive days, for him, since the dawn of the “малыш”(did I get that right?) – Yes you did Bay, good spy work – KGB
Not a lot of chatter from the fellas so I guess that was a good thing.
I appreciate everyone posting this morning. Hopefully, the lack of merkins and burpees will only make you long for them on the next post.
As always, a pleasure to lead such a fine group of gentlemen.
Bay City Roller