May 29th, 2019 By Hipbone

Man, warm and muggy and its not even June yet!  18 Pax rolled in regardless for a sweaty beatdown

Mosey around block to top of old parking deck

• Slap Jacks, x 20 IC
• Down Dog Shin Slaps x 20 IC
• Merkins x 10
• Mt. Climbers x 15
• Arm Circles

The Thang

Grab a 17 lb weight bar (Rods of Doom someone called them) from truck.  Hold your rod however you like – left hand, right hand, both hands….hell, throw it over your shoulder.  Q don’t care.

• Top Level – 10 Bar Jacks, run Down to 3rd Level
• 3rd Level – 10 Squats, run to 2nd Level
• 2nd Level – 10 Alternate Leg V-ups, run to 1st Level
• 1st Level – 10 Lunges
• Run Back to Top and repeato til time called, adding to reps each cycle

Replace Bars, Circle Up at top of deck

Ab Session

• LBCs x 20 IC
• Bridge
• Deerticks x 20 IC
• Bridge
• KGB’s x 20 IC
• Cobra to Downdog
• Yoga Party Tricks by Hip & El Ab

Mosey to Mary

Mary 

No time, count off

Moleskin

Q has been MIA recently as work has sucked the mornings (and life) out of me.  Glad to be back with a gasser of a beatdown.  Full disclosure – I stole it from Backdraft.  He did it at Kannon with the bars a while back and it was horrible (or awesome). Run up the deck with weight induces a really high heartrate.  Hops said it felt look the BRR….one foot in front of the other of pain. Fresh Cut was moving through humidity like a ghost.  3-4 cycles by most PAX.  Welcome to FNG Will Staten….hope he returns as he held his own.  Prayers for Luther and son, GOMER Pax for a successful/safe event this week and Fireman Steve for quick recovery from a good (bad) concussion. Big coffee time which was good for my soul!

That is all,

Hipbone

 

 

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