February 28th, 2019 By Hipbone

Perfect morning for 17 pax to experience an Ol’ School ASEC beatdown.

Short Mosey to top parking lot

• Mt Climber x 20 IC
• Diamond Merks x 10
• ISTs x 20 IC
• Arm/Leg stretches

The Thang

Short Mosey to Rock Pile

• 15 Curls
• 15 Overhead Press
• 15 Bent Row
• 5 Man Makers
• Rotate 3 to right and repeato

Mosey to Basketball Court (Ab Station)

• KGBs x 15 IC
• Deerticks x 15 IC
• Core Killers x 10
• Repeato

Shorter Mosey to Shelter

• 15 Dips
• 10 Inclined Side Crunches each side (Bulgarian Squats Round 2)
• Repeato

Shortest Mosey to Small Hill

• 2 Squats at Bottom, Bear Crawl Up, 10 Merkins at Top, Jog down
• Ladder by 2’s till Done, Plank

Mosey to Lower Parking Lot

• Burpees and Suicides 2 to 10 by 2’s

Mosey to Mary

Mary 

• Pretzel Crunches x 20 each side
• Low Flutter x 10 to Hello Dollys x 10 to Homer to Marge
• Bridge x 2
• Alternate Supermans x 5
• Yoga Sequence each side
• Balance Pose

Moleskin 

Q really didn’t want to run much this am so reached way back to our days for staying around the church.  I remember when the tiny little hill behind the church would kick my butt…awesome how the body adapts and gets stronger.  Big, Loud, Strong group today which is the best.  Good Lord, this group has no balance.  Inclined side crunches were a total train wreck hence the audible for Bulgarian Squats.  We shall revisit those again soon.  Big coffee crowd which is always best way to start the day.  Glad to be back up and running after a few sick days.  Several lifted up for prayers….may God bless and provide for them and any unspoken ones as well.

Be the light, do great things,

Hipbone

 

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