Skinner Birthday Blast

1.0 BACKBLAST WARM-UP:

  • Mosey to rehabilitation parking lot
  • Side straddle hops x 20
  • Cotton pickers x 20
  • Hillbillies x 11

THE THANG: 2-3 minutes of brisk running around mall, hospital and ASEC with stops to do sets of arm, core, and leg exercises.  Stops went as follows:

  1. Dips x 20, Freddy Mercs x 20, and Curb Hops x 20
  2. Dips x 20, Freddy Mercs x 20, and Curb Hops x 20
  3. Dips x 11, Freddy Mercs x 11, and Curb Hops x 11
  4. Merkins x 20, LBCs x 20, Air squats x 20
  5. Merkins x 20, LBCs x 20, Air squats x 20
  6. Merkins x 11, LBCs x 11, Air squats x 11

Get a Rock 7. Rock Benches x 20, Sit Ups with Rock x 20, Lunges with Rock x 20 8. Rock Benches x 20, Sit Ups with Rock x 20, Lunges with Rock x 20 9. Rock Benches x 11, Sit Ups with Rock x 11, Lunges with Rock x 11 Put away rock and mosey to MARY

2.0 BACKBLAST WARM-UP:

  • 5 Air squats
  • 5 Walk outs
  • Merkins x 10
  • Paleo squat for 1 min
  • Light mosey around parking lot

THE THANG: Ring of Fire with Stones

  • Run two revolutions with stone over head
  • Three exercises are done with 15 reps per, emphasizing muscle groups (upper body, core, lower body)
  • Rinse and repeat going to 10 reps – 35 minute sweat test with scattered 20 second recoveries

List of exercises:

  • Curls
  • Push press
  • Skull crushers
  • Walking merkins
  • Merkins
  • Windmill merkins
  • Diamond merkins on stone
  • Upright rows
  • Crunchy frogs
  • Planks gone way wrong
  • Cheaters
  • Low flutter
  • Low Dolly
  • LBCs
  • Alt leg V ups
  • Mt Climbers
  • Air squats
  • Jump squats
  • Smurf Jacks
  • Pistol squats
  • Chair – 30 seconds
  • Goblet squats

Mosey to Mary

MARY:

Indy already having Mary with 2.0s so I deferred to his wisdom and he killed us with some in/outs with crazy stuff added to the outs.

MOLESKIN:

Did not let anyone know today was the birthday and there were questions when I was doing 11 of exercises.  Thanks to Liger for recognizing my change in age during role call.  20+20+11=51 Advice to Bay City Roller – grab a rock quick and then you will not have to complain about having a big one (meaning a rock) (um…meaning a rock from the rock pile). Great way to start a birthday – leading a group of fine men in a workout.  Thanks to you all.

Skinner