July 14th, 2018 By Hipbone

68 degrees with a nice breeze and less-than-killer humidity.  A nice morning for July and 6 Pax rolled out to start the day right.

Mosey to Belk Lot the long way – down to Hospital Hill, up the hill back over to Belk

Circle up

• Slap Jacks x 20 IC
• Left over Right/Right over Left leg stretch
• Arm Circles
• Mt. Climbers x 15 IC

The Thang – Box Circuit as Follows:

Corner 1 with 35 lb Concrete Block

• 10 Overhead Press
• 10 Curls
• 10 Squats
• 10 Block Merkins

Bear Crawl to Corner 2 (25 yds)

• 10 SSH single count

Sprint to Corner 3 (100 yds)

• 10 V-ups single count
• 10 Freddy Mercs IC
• 10 Low Flutter IC
• 10 Deer Ticks IC

Lunge Walk to Corner 4 (25 yds)

• 10 SSH single Count

Sprint to Corner 1

Rinse and repeat x 4

90 second Recovery, then in reverse

Back Pedal 100 yds, Reverse Lunges, Back Pedal 100 yds, Backwards Bear Crawl

Repeato x 2

Mosey to Mary

Mary

4 minutes of Broga to wring out the kinks

Moleskin

Another small group for a summer Saturday.  Somehow the respects and an IR member led the pack while a group of hens merrily chattered away for the first few rounds.  The rule of “10 of anything over and over will eventually start to burn” held true.  Goal was a total body workout hitting all the key areas – arms, shoulders, abs, legs.  Worked out pretty well.

Great joint coffee and Q Source session lead by Grandmaster.  We took the motorcycle gang’s spot on the outside porch and they didn’t seem too happy.  Fortunately they are a Christian gang so no altercation occurred.

Great job by all the Street Light 5k runners and the Speed for Need gang last night!

Be Excellent to Each Other and don’t be afraid to LEAD!

Aye, Hip

 

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