June 8th, 2017 By Bay City Roller

11 PAX made the decision to climb the ladder of success.  65 degrees. Very nice. Low humidity.

Warm up mosey to mall, around to parking deck, and back to the top of Hill 216.

COP:
SSH x 20 IC
IST x 20 IC
TP’s hamstring stretch

The Thang:
Burpee/Core killer ladder
10 burpees at top of hill
run down hill
1 core killer
run back up hill

Decrease burpees by 1 and increase core killers by 1 until down to 1 burpee and up to 10 core killers

Mosey back to Pull up bars at AO

Pull up/Jump squat ladder
8 pull ups
2 jump squats
6 pull ups
4 jump squats

Decrease pull ups by 2 and increase jump squats by 2 until 2 pull ups and 8 jump squats

Mosey full lap around AO to Mary

Mary:
Standing hamstring/back stretch
Cobra/down dog/child’s pose
Runner’s stretch/pigeon (Indy Audible)

Moleskin:
Perfect weather this morning for a good full body beat down.  Core killers got old quick but everyone gutted them out.  Pull ups still suck but I believe most have seen improvement.  The absent Fire Chicken would have been proud.  Anvil–dude is serious.  Keep at it.  Ma Bell on the mend and looking leaner already.  Please keep the family of Tim Mullins in your prayers.  We mentioned him this morning as a prayer request.  Tim passed away today after we met.  Pray that God would comfort his wife Karen and his kids Drew and Hannah.
Thanks again for letting me lead.  You guys keep me strong.
Aye,
Trick Daddy

Concord

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