January 7th, 2016 By Deuce

After Escalade and Schedule C, thankfully, kept District 7 alive last Thursday, Poncho and YHC returned from our illnesses to hack up the remaining nastiness of our infirmity in a District 7  beatdown.

Warmup

Mosey around the back of the school to the bus lot.

• SSH x20
• Decline Merkin x10
• Windmill x10
• Hill Billy x10

The Thang

Mosey to the maze of benches.

• Step Ups– 20 each leg OYO
• Abyss Merkin– 6 slow reps (Perform merkin on two parallel benches, right hand and foot on one bench and left hand and foot on the other bench, letting your body lower into the abyss between benches as far a possible.)

Mosey to the first playground.

• 7s Ladder: Incline Merkin 6:1 Pull up

Mosey to the other playground

• Supine Pullups– 10 OYO
• Dips x10

Long mosey down the dark bus road, and back.

• Supine Pullups– 10 OYO
• Dips x10
• Incline Merkins x10
• LBC x20
• Pull Ups– AMRAP

Mosey to the front of the school. Hop back and forth over the split rail fence to the entrance, then back up the main drive to the first parking lot.  Find a traffic cone.

Mary

• Traffic Cone Mason Twist x10
• Traffic Cone WWII Situp– 10 OYO
• Traffic-Cone-on-the-Foot Crunch– 10 OYO (In the crunch position, reach up and place the cone on a foot, release, then reach up and move cone to the other foot, release. Rinse and repeat.)
• Traffic Cone Oblique Crunch x10
• Homer-to-Marge Merry Medley, includes: Homer, Marge, Low Dolly, Rosalita, Low Flutter (feet don’t touch the ground)

Warrior One

• Forward Fold Series, includes: Mountain, Forward Fold, Half-Forward Fold
• Lunge Series, includes: Plank, Up Dog, Down Dog, Lunge, Crescent, Warrior One, Warrior Two, Side-Angle, Peaceful Warrior, Lunge. Repeato other side.

Moleskin

1. Enjoyed catching up with you this morning, Poncho!

Peace,

Deuce

Boondocks, District 7

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