June 28th, 2016 By Back Cracker

YHC and 6 eager men set out today (Biker Dude’s 12th birthday) to welcome YHC back to the pain.

Warmarama
Mosey
15 IC
SSH
Windmills
Cotton Pickers
YHC can’t recall the 4th exercise but it wasn’t IST

Mosey to the pain stations

The Thing
AMRAP
Station 1 – LBC’s
Station 2 – ‘merkins
Station 3 – Squats
Station 4 – Freddie Mercury
Station 5 – Plank Jacks
Station 6 – IST
Station 7 – Mosey to the far curb and back
We did switched when the mosey person got back
We completed 3 circuits

Mosey as a group to the far curb
10 calf raises OYO each leg

Mary
10 second calf stretch
10 second rest
10 second calf stretch
10 second rest
10 second calf stretch
10 second rest
10 second calf stretch
Stretches:
Back
Hips
Hamstrings
Arms

Moleskin
1. Happy birthday to Biker Dude – YHC definitely wasn’t exercising at 12 years old
2. Welcome back Jordache
3. Make every day count

Davis Lake

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