December 3rd, 2015 By Deuce

Since YHC and Poncho were the only pax to have laid eyes on District 7 before today, YHC thought it was only appropriate to give a tour of the AO. Six pax, including one FNG and one previously MIA pax explored to find out what this AO has to offer.

Warmup

Mosey around parking lot, bear crawling under road barricades and leaping over fences until we get to the cafeteria driveway.

• Imperial Walkers x15
• Merkins x15
• Windmill x10
• Mountain Climbers x10

The Thang

Bear Crawl to the concrete by the loading dock. Mosey around the back of the school until we get to the maze of benches.  Along the way we stop to do:

• LBC x20
• Decline Merkins x10

At the benches we do:

• Step-ups– 20 each leg
• Dips x 10
• Incline Merkins x10
• Bear Crawl across maze of benches

Long mosey down School Bus Road. Karaoke, High Knees, Butt Kickers, Defensive Slide on the way back. (Thanks for the suggestion @Escalade.)

Using the bus parking lot:

• Lt. Dans until we reach the second basketball goal. Named after Lt. Dan in Forrest Gump, it combines 1 squat followed by 4 lunges (alternating legs) in ascending order (maintaining the 1:4 ratio). It will leave the PAX feeling like “they ain’t got no legs”.

Partner work:

• Partner 1- 10 Merkins then hold Plank, Partner 2- run to playground, do 3 Pullups and return.  Switch. Complete four rounds.
• Partner 1- 10 Supine Pullups, Partner 2- 20 LBC. Switch. Complete three rounds.

Mosey to front parking lot:

• Clock Curb Merkins x5 at 12,3,6, and 9 o’clock.

Mary

• Squirm x 15
• Low Flutter x 15
• Low Dolly x15
• WWII Situps– 20 OYO

COT

Moleskin:

1. @Escalade and @SS Minnow- Thanks for coming out to this new AO.  Hope you can fit it into your regular workout schedules.  It is so close after all.
2. Kotters @Thickburger.  Nice to see you back out and we hope you don’t slip into another long hiatus.
3. Welcome @Havana Punch! Great job out there.  Just keep coming out and you will see results.  It doesn’t get easier, but you will get stronger.
4. @Poncho- Thanks for consistently posting and leading to help get both Boondocks AOs on a stronger footing.

Peace,

Deuce

Boondocks, District 7

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