August 30th, 2018 By Hipbone

12 disciples of pain posted on another sticky summer morning

Ok, I used an alternate fact…. a little running.

Mosey around parking lot – Butt Kicker and High Knees – to lower lot

• Slap Jacks x 20 IC
• Mt. Climbers x 20 IC
• Shoulder stretches
• Left over right/Right over Left

Walk to Truck and pick out your favorite concrete block…..all glorious 35 lbs.

The Thang

Goal is constant motion with a reverse ladder at each end of the parking carrying your block each way at a walk.

Ladder 1 – Burpees/Core Killers – 1 to 10/10 to 1

Ladder 2 – Overhead Press/ Weighted Squats – 1 to 10/10 to 1

Ladder 3 – Block Curls/Merkins – 1 to 10/10 to 1

Mosey to Mary

Mary

• Plank
• Alternate Super Mans x 5
• Hip/Leg Rises
• Yoga Balance Sequence

Moleskin

In an effort to lay off my knee but get a work out in, I have been doing my own Thang.  This was what I did Saturday at Kannon.  It took an hour with walking so didn’t figure we’d make it through all 3 ladders.  Frostbite led the way and may have made it to #3.  Picking up/putting down/carrying the block along with the mix of exercises kept everyone moving and made for a good sweat while staying pretty low impact.  Pace allowed for much chatter.  Great group and effort as always.  Good to see Phidippedes and here about his 12 hour Iron Man (beast!).  Prayers for Brad, Colin, and Adam as well as good health for all the BRR guys…one week and counting!  Good coffee afterwards.

Everyone have a fun and safe Labor Day.

Aye, Hipbone

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