Group Therapy at The Mill
9 dashing dudes (including an FNG), some hot poultry, and one motor mouth got out of bed this morning to shake off a week of work weariness. The Q promised to avoid burpees, squats and Merkins and hit some under utilized muscle groups. Here’s what he came up with.
Mosey to parking deck, get a plate and circle up for
SSH x25 IC
IST x15 IC
Cotton Pickers x10 IC
Roman chair side by side and pass plate up and down row x2
Plank up side by side and pass plate up and down row x2
Circle up with plates.
One pax runs up two ramps and down stairs back to group while group performs exercises in order:
Bent over rows
Calf raises (on plate)
Lying plate pull overs
Each pax ran as the timer twice. At this point FireChicken and Backdraft decided they had had enough and ran away. The men continued on.
Side crunches with plate x15 each side
Leg throw downs with a partner x10, switch positions
Oblique Leg Throw Downs with a partner x10, switch positions
Return plates and Indian Run to AO for
Plank barrel roll
The morning started with many reminiscing (complaining) about the Friday beat down and how sore they were. Amway introduced us to his friend Troy Smith from Cary. Passport Pax Big Tuna joined us as we were pulling away from the AO. He received the name Smitty after the beat down. The circle of Pax seemed to grow smaller throughout the workout. Either we were cold or we just like each other that much, not sure which. The circle provided for much mumble chatter during the workout which of course was mostly Backdraft saying stupid things.
Prayers for FireChicken’s aunt Jackie, Ragnar’s grandfather and the upcoming election. Get educated on the options and get out and vote
Always an honor guys.
In HIS Service,