March 15th, 2018 By Chicken Coop

8 Pax skipped the #fartsack to circle the Cox Mill campus and experience a DownPainMent along the way.

Disclaimer blathered out as we set off for a @Parkour, (Sirius old school Lexicon), loop.

• SSH x20
• Mtn Climbers x10
• Planck Jacks x10
• Cotton Pickers x10
• Windmills x10

Mosey to Pavillion

• Partner up 1 to 2
• Partner 1, Negative Pull-ups, 10 then 7 then 4 (timer)
• Partner 2 Step ups
• Partner 1 Run across flat field and back (timer)
• Partner 2 Incline push up
• Partner 1 Run up to Cox Mill Road, touch road, (timer)
• Partner 2 Derkins

Mosey to blocks

• Curls x10
• Overhead stretch and press x10
• Shoulder Press x10
• Low Slow Squat w/blocks x10
• Close arm Merkins on blocks x10
• Shoulder shrugs, (blocks x2) x10

Mosey to back courtyard

• Partner 1 I forgot what you call jump ups on the wall x20
• Partner 2 Jump up to bench x10
• Partner 1 Bear crawl up, lunge walk back
• Partner 2 step ups
• Mosey
• Merkins x10
• Peter Parkers on Elbows x10
• LBC x20
• Center/Left/Right Scruches? x8
• COT

Always a pleasure to lead you fine men on a clear morning

Good job @Softwood keeping it together

#DawgHouse 2-year Convergence Friday am

 

Comanche, F3-MECA, MECA

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