September 19th, 2017 By Indiana

21 PAX, 63 degrees, Winds light and variable.

Mosey from AO to BELK LOT

WARM UP

AS x 20 IC

DOWN DOG MERKINS x 12

MT CLIMBERS x 20 IC

THE THANG; Series of core exercises followed by AYG sprints to 3rd or 2nd lightpole between exercises.  30 SEC recovery is allowed at end of sprints before starting another  core movement.

ALABAMA ASS KICKERS; start in 4 point plank..Lift leg up to level with back on 1, hyperextend over back on 2, back to level on 3, Down on 4..Now do the other leg.

LINE EM UP and all PAX sprint to 3rd light pole and back AYG

RECOVER

FOUR BY FOURS: Start with burpee and go down to plank, DO 4 merkins, then 4 MT climbers and then jump back UP..THAT IS ONE REP..RINSE AND REPEAT for a bit.

LINE EM UP AND SPRINT AS ABOVE

RECOVER

ALPHABET:With feet together and legs at 6 inches do ALL LETTERS OF THE ALPHABET writing them in the air with your feet in LARGE CAPs..When you finish with Z you are more than done..Literally!!!

LINE EM UP AND SPRINT

BAY CITY SCISSORS: Done on your back with hands beneath butt. 8 count is 1 REP..Do 4 vertical scissors and then 4 side to side scissors. See exercise lexicon for more info if you need it.

LINE EM UP AND SPRINT

CAPT THERKINS; Start on your back and do ONE WW 2 sit up then 4 KGBs then flip over and do 4 merkins..Staying with 1:4 ratio now do 2 WW2s and 8 KBGs and then 4 merkins, then 3 and 12 with 4 merkins..Stop at 5 WW2s and 20 KGBs..Merkins are always a 4 single count.

LINE EM UP AND SPRINT DOWN AND BACK

ELEVENS: 2 excercies are done. First as an ascending ladder and the other as a descending ladder with sum always equaling 11.  So start with 1 V UP and 10 ALT LEG V Ups and then go to 2 Vups and 9 ALT LEG Vups.

LINE EM UP AND SPRINT DOWN AND BACK

BACK TO ALABAMA ASS KICKERS AND FOUR BY FOURS FOR LIghtning ROUND

MOSEY BACK TO AO AND MARY\

MARY

DOWN DOG, Dive Bomber to Cobra, Childs pose, Pigeon, Runners stretch, Monkey and then DONE

 

MOLESKIN:

TWENTY ONE strong. Its TUESDAY. Sadly we did not have Catfish and you could hear a pin drop this morning.  But rest assured that Cat is well fed and his thirst is quenched with fresh ale. This beatdown was hard on the Q. Went to the exercise lexicon last night and pulled some new stuff because you can’t beat FRESHNESS. Got so gassed I forgot the alphabet and had a flare up of my dyslexia. A, B, C, D, Geeeeeeeeeee..WTF!!? I mean Eeeeeeee. Q had to call a time out for recovery in the middle of the elevens so as not to die and require ambulance assistance from parking lot. Anvil continues to whither away with little meats remaining on the bone. T claps to FireChicken for even showing up with a hurt wing and a bad leg. Did good too. Backdraft showed up and without excuse of injury, short legs, and cheap ass truck seemed to really struggle after the first sprint. He cheated on the first sprint and passed the Q. This was met with general boos for one upping the Q and for never Qing himself. He retired quickly after the beatdown to his favorite ManHunt app and appeared quite happy. Prayers this day for all the victims due to recent hurricanes with special mention and prayers for Frostbite’s Mum who lost much of her property in Irma. Weve got a new CAT 5 Maria coming NW now in the Antilles headed to Puerto Rico so get ready for some more ass kicking by old mother nature that really doesn’t care.

Have a great week. Be kind to others. Remember that Jesus does love you even though mother  nature really hates you.

INDY

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