October 21st, 2016 By R2D2_MECA

Today is still a rest for the legs and a day to do “curls for the girls” (cuz lets be honest, my wife could care less how far i can run cuz she only likes the big guns). Triple threat missed it on Tuesday and I have been getting some texts from his wife that he needs to work on his arms a little bit so I thought I would oblige.

Warmup:
-Mosey
-Cotton Picker
-Imperial storm trooper
-Side straddle hop
-spiderman crawls
-mountain climber

The thang:

-Partner pull ups X10 going down by 2 (8,6,4,2)
-close grip merkins on the fence until swap.

Being that Rube is the only “rabbit” in the group the rest of us “bears” struggled with this. But I swear I am going to get better at pull ups!

Mosey to bleachers
-Low flutter x20
-Dips X20
-diamond incline merkins x3 per seat
-dips x 10 each leg up in the air
Repeato everything X3

Mosey to bricks
Curls x15
High knee Step ups on bricks X30 (Thanks Rube for the suggestion. What are these called)

Mary (ab workout):
LBC (little baby crunch) X 12
Low flutter X 30
Box cutter X 15
Mason twists X 20

COT
Announcements:

1. We are continuing to build up our online community by commenting once a week on work outs.

2. Challenge for Upcoming Rudolph 5k and 10k on December 3rd. A great goal for all of the pax to run either the 5k or the 10k.

3. Plaza midwood startsTOMORROW at 7am. Come on out to help them start off right and to EH some men to show up at the G for our weekly workouts.

Garinger

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