July 5th, 2016 By RibShack

5 Pax posted in what turned out to be quite the pleasant morning albeit very humid. YHC kept looking at Sign Up Genius wondering if someone else would step up but after sleeping on it just decided to take the Q. At least I would know what’s next during the workout……

No mumble-chatter brigade today…………Dingo was in a personal training session with Pongo (sounds like a drinking party to me), Jelly’s on IR, Grizzly is…hibernating?, Trailmix is…usually where Grizzly is, Buckwheat was spreading the Love on The Ridge, The Farm is recovering from losing the most recent 5k (a friend told me), Triple Threat is over at Super G, Coyote is passed out in some dorm room (purely speculation :)), Blind Date doesn’t do Tuesday’s……….So after knowing all this I figured it would be safe to Q…….. Doesn’t explain where all the Respects (maxi-relics?) were tho?

Disclaimer: you’re on your own, don’t do anything (too) stupid, modify as needed

Warm Up: Mosey to Haunted Daycare, SSH’s, Low Slow Squats, IST’s, Arm Circles

Warm Up 2: 2 to 10 Merican Ladder at top of hill, run down to wall for people’s chair & 20 air presses, quadrifilia back up hill…….repeato to 10 count

Warm Up 3: 1-5 Burpee Something or Another Ladder w’ peoples chair w’ (20) Air Presses. (*Burpee Something or Another = Left Lunge, Right Lunge, Burpee, Plank Jack) repeato to 5 count (this is where we find out the origin of Stopper’s name (soccer) even though Landlord had other opinions about that)

*Exicon is great but only if you remember the names of the exercises………..

Mosey back to Tradition. Stop at nice patch of soft grass for (15) Hydraulic Squats OYO

The Thang: Called this simple circuit The Grinder (I like names, helps me remember what we did) 4 stations – Starting at station 1 do exercise then full 1.25 lap to next station repeating until all 4 stations are done. We’ll call this one The Grinder Lite because we only took time to do one round today. Mericans – LBC’s – Peter Parker’s- Curls w’ Blocks

The “that sucked so let’s do something just as bad” Round the Clock Merican Double Sprint: Round the Clock Merican on Curb 1, Sprint to Opposite Curb for Same……12 o’clock, Sprint, 12 o’lock, Sprint, 3 o’clock, Sprint, 3 o’clock, Sprint, etc. etc…. 10 Merican’s each position for 40 total at each curb

Slow Mosey back to launch point

Mary: only time for (20) Gas Pumps

Countarama, Namearama, BOM

Moleskin:

1. Good push by all, thanks for coming out today gents
2. @LandLord- sorry you had to sweat today, we didn’t do your typical 5k in 18 minutes speed you were talking about but hopefully it was still good
3. @Rocker- you got stronger as the morning went on! Time for you to Q my man!!
4. @Cardiac- good push today, I think you were sandbagging early on………
5. @Stopper- nice job taking LandLord out on that final lap…….

Be strong, do good & do it right! RibShack

Davis Lake, The Precinct, Tradition

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