February 5th, 2020 By Indiana

17PAX. 50F. No rain. Good S wind at 10ish.

COP at AO for Warm UP

SSH x 30

Mt Climbers x 20

Plank with Broga and Runners Stretch

MOSEY TO THUNDERDOME

THANG

AT BOTTOM CORE EXERCISES DONE IN SERIES UNTIL FAILURE.

Then Catch me if you can..PAX pair up..PAX 1 does exercise as PAX 2 takes off running backwards up the deck. FLAPJACK or Switchoff when PAX 1 catches PAX 2. Go all the way to the top. THIS IS REPEATED FOR 3 ascents up THUNDERDOME.

EXERCISES LOWER LEGS

IST Squats x 10

JUMP LUNGES x 10 or Bonnie Blairs

BOLT 45s (As in Usain Bolt Olympic runner. The Colt 45s of legs. Begin with 15 squats full standing position down to halfway position and return. Then go from halfway down position to full squat position and return up to halfway position 15x. Finish off with 15 full squats or jump squats.) You only do 15 at a time and then run.

CORE EXERCISES AT BOTTOM ARE DONE AFTER EACH ASCENT AND DESCENT BACK ..these were done in no particular order although we did do all of these at least once

Starfish Crunch x 10 (The PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start. )

Chilly Jacks x 10 ( A kissing cousin to the Plank Jack. This is a jumping jack while in the Chilcutt plank position.)

Windshield Wipers x 10 (On your six with legs together at 90 degree angle. This is a 10-count exercise. First, move both legs together to the left, till they are 6 inches from the ground. Then go to the right till they are six inches from the ground all the way to the right. Then go back to the middle to end the 10-count. Repeat.)

Thors Done in a 1:4 ratio. 1 big boy sit up to 4 American Hammers (Russian Twist). Try to get 10:40 before Merlot comes. We got to 10:40 and this blew donkeys.

Time called at 609.

Billie Run Back to AO for last 200 yards..AYG run is all this is. Grover and Java in the lead here..

MOLESKIN: I hope you had fun this AM. I did. Great to see BCR out and about. Hops still looks wide eyed like he won the lottery.

Brush yer teeth. Floss the ones you really like and want to keep. Eat yer peas. Everything in moderation. Go fishing. Enjoy a sunset. Don’t let anyone or anything become your master except HIM. Live large when you can bc you are not here for very long. Our lifespans are really just a few seconds. Did you know that most of us will never live to be 3 Billion seconds old? Thats 91 years if you do the math. Share your money with others because it will mean more to them than to you.

Peace and Out

INDY

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