September 19th, 2017 By No H

9 pax arrived ready to do some running, but quickly found out Grizzly’s hind paw was not working.  A major audible was called much to the Q’s disappointment.

Warm-o-rama: SSH, IST, windmill, cotton pickers, arm circles

The thang: head to the gun range for some pull-ups and dips – ladder of 20-15-10-5 dips and 8-6-4-2 pull ups.  Then take it over to the prison yard and grab a cinder block for another ladder of curls, overhead extensions, WWIIs, chest presses, and upright rows – 20-15-10-5.  Next up is modified suicide with merkins at each line.  Two more sets of 10 curls, overhead extensions, WWIIs, chest presses, and upright rows.  Back to intake for Mary,

Mary: LBCs, mason twist, pretzel crunches, low dolly, low flutters, rosalitas, rosawitas (also called the W – Q got confused), and merkins

Moleskin:

-Great to see everyone – obviously, no running was planned for this one and am hoping Grizzly’s knee heals up.