May 1st, 2018 By Indiana

16 STRONG; nice morning; EL AB commented on sunrise and all looked in wonder upon a new day.

MOSEY TO BELK LOT

LONG WARM UP

SSH 20
Elbow plank 3 min (
SSH 20
Stump Jump Plank Jacks 15

Skipping Indian Run around mall 0.75 miles (train of indians skips entire time, caboose PAX drops and does 5 MERKS and runs normally to front and starts skipping again) A CALF AND HIP FLEXOR KILLER. Give it 24 hours to hit ya and remember to stretch it out ALOT.

Recover

Mosey to Rock Pile at AO

THANG 

3 exercises done in series followed by 2 suicides down front drive of AO at 50 and 100 yards

Break Dance Merks (opposite leg and arm similar to a brazilian but pull arm up)
Curl push press with stone
Lunges with stone overhead

Suicides

Diamond Merks
Skull Crushers with stone
Goblet squats with stone

Suicides

Down Dog Merks
Up right rows with stone
Spinning Jumping Air spuats (Jump AS with a 180 spin in the air so your looking a different direction each time)

Mary

Scissors- butchered this one bc I wouldn’t listen to BCR who invented the dang things with an 8 count..Do vertical scissors then yes no’s or rosalitas.

MOLESKIN: Let it be known for the record that BACKDRAFT the HOBBITT loved this beatdown. Sorry about the MARY but was running out of time. Had 5 more core exercises to blast you with but alas.  Skipping Indian runs not a big hit with PAX but trying to keep it fresh and new and this has a delayed bite.  It is better than REV Indian Runs though. Anvil in full lather of sweat when we started after his early run.  If you had trouble with the 3 min PLANK no biggie but do start to work OYO at home. 1 minute plank every day for a week. Then 2 min for a week..Then 3 min 3rd week up to a max of 5 min at week 5.  You will be blown away with how this helps in everything you do and in curing back issues. Deertick sends his regards from the forest full of ticks. Coffeteria was well attended. Saw Jericho and Custom Job. Prayers for Custom and his family following passing of faithful dog Blue after 11 years. Dogs are family.

INDY

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