Back to the Grind
6 men made the hard choice this morning and starting their week right. It’s easy to sleep in, hit the snooze button one more time, or think of at least one excuse why you don’t need to go this time. We overcame the fart sack and are better for it.
Here’s how it went.
Windmill x 12
Run around the track at your 5k pace to the ticket stand where the hand rails are for pull-ups
Glad you guys skipped the Afton cruise for the WhiteLightning cruise.
It was about 1.65 miles by my watch.
@Rerun is very fast! He left YHC and @SSMinnow in the dust.
Tabata pull-ups at the hand rails with alternating grips.
8 rounds of this is a lot harder to do than it looks in one line of text
Mosey to parking lot next door
Bear Crawl inch worm, Gremlin style
Indian-run-ish with bear crawls instead
Line bear crawls really slowly, while guy in the back bear crawls fast to the front
Everyone fast crawls twice
Plank walk merican routine
Everyone planks within arm reach of other pax
Plank walk from one parking line to the next
One merican, touch the shoulder of the pax to your left, one merican, touch shoulder of pax to your right
Plank walk back to where we started
Mosey to Victory Circle
Tabata round of dips
8 rounds, 20 seconds on, 10 seconds rest
Mosey back to base
4 rounds of hip extensions
4 rounds of superman pulses, mixed in rounds of pulses and rounds of holding for the 20 seconds
Crunchy Frog x 20
Eye of the needle stretch
Plank, JLo, Plank jack
Announcements (stolen from @Helga’s KB backblast)
- Continued prayers for a speedy recovery for @Wexler and @Exit54 for their football injuries during the Mud Bowl
- Remember to sign up for the Gremlin on 1/19
- Remember to also RSVP for the Winter Gala on 1/26.
- Please confirm on Slack if you’re interested in CPR class. There are 20 spots. We have about 8 taken. We will open soon to the rest of MeCa
Great work this morning guys. Thanks for coming out.
Good to see @Habs back in action. Glad to have you back out.
@Buck made his first appearance to WhiteLightning this morning. It’s a huge place, we only hit a small part of it. Glad to have you out. Keep coming back.
@SSMinnow and @Rerun were killing it, as usual this morning. Well done.