March 19th, 2024 By Indiana

Clear 30F, winds calm,

PAX: EL AB, Psycho T, Professor, Circuit Rider, Catfish, Hops, Popeye, Deertick, Neverland, Tombstone, Private Ryan, Look Me Up, Luthor, Brickyard

Q: Indy

WARM UP: Run to Rehab Lot.

COP

SSH x 15

ISTs x 15

Mt Climbers x 15

Plank

5 Slow Merks

Run back to AO upper lot near rock pile and grab some weight of your choice (cinderblock, steel plates, etc)

THANG

40/20 Tabata – 40 sec AYG/20 sec recovery

4 exercises

V ups with weight

Curl Push Press

Goblet Squats

Down Dog Merks

Do 2 cycles of above (8) in series then line up and do suicide down front drive turning right at bottom and ending at big oak on WEST end lower lot. Reverse course and do 10 yard bear crawl  then run back to upper lot

Do another cycle of above exercises (4) and now do 2 suicides down and back

Rinse and Repeat ONE MO TIME

Time called at 608am

MARY

Freddie Merks x 12

Low Flutter x 12

LBC x 12

Plank into RT/LT leg raises x 15 each side

Superman/Ironman/Aquaman

Stretch into Childs pose

End with 5 of loose change

MOLESKIN:

Back from spring break in Scotland. BTW it’s not really what you think of Spring in Scotland right now. I know. My daughter is studying abroad at the University of St Andrews (founded 1413). She was 5 years old last week and now she is 21 it would seem and I’m now a geezer and I need special underwear for my balls.  Don’t ever take these days you have with your children for granted for they are ethereal and fleeting.

Back to St Andrews…It is the 3rd oldest university in the world in case you like trivia and many of the buildings do indeed look about that old.  It was cold, wet, and the wind howled and I think I dressed in 5 layers most days. The beer was cold tho, the airBnB warm, and family time was so good for the soul. Getting a 48 hour enterovirus away from home made it extra special on day 2. You know you are having an adventure when you are using your iPhone to search for the nearest ER only to find its in the next town to the North. National health care systems can be quirky but they are free. Luckily I never had to go and lived sipping just water.

Deertick missed me so I had to come back he said. Anyhow it’s going away sometimes that makes you appreciate home and your own little piece of the world. And its people like you. Who I also missed despite the fact that most of you are miscreants and will probably go to hell if you don’t change your ways. Glad Im home tho. Have a great week. Try to be better peoples. Read more. Brush your teeth and floss the ones you want to keep.

Aue

Indy

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