July 27th, 2024 By escalade

4 Men made it to the Railyard this Saturday.

Reminiscing about the good ol days when 15 – 20 guys would post on a Saturday we headed into the gloom.

Mosey to the field shelter for a warm up.

• 10 SSH
• 10 Imp Storm Troopers
• 10 Merkins
• 10 LBC

Some Plyo’s

• 3 Sets of 5 – Explosive Incline Merkins
• 3 Sets of 5 – Big Broad Jumps

At the bottom of the hill.

• Ladder – 1 Merkin bottom – 10 Squats

Mosey to the side parking lot.

• 10 Min of Suicides.

(Run 1 length of the lot in 1 minute.  Then repeat adding a length each minute until we reached 10 minutes.)

Mosey to the amphitheater.

Ladder 2

• At the Amphitheater bottom to the 2nd sidewalk.  1 Mtn Climber at the bottom and 1 Lunge at the top. (ea side)

Mosey the long way around to the Library.

Just a few min of Peoples Chair.

Mosey back to the parking lot for Mary

Mary:

• 10 Pretzel Crunch
• 10 Squirm
• 10 Dips off the Fence
• Mosey to the cars.
• Broga to stretch the psoas muscles and kill a few final minutes.

COT

1. Great job today guys! Halfway hoping to slack off but then you guys showed up. 4 guys is better than 1.   Hope we can build up the numbers on Saturday again.
2. Good chatter today about stepping up and being the guy that takes action when action is needed.  Checking on others in our community. Don’t hesitate to ask if someone is ok or needs help if you notice something wrong.
3. There is a muscle called the Psoas and thanks to Clueless I know how to stretch it. Clueless wasn’t here today but his knowledge lives on.

4. 5. and 6.   The Olympics opening was weird.

Have a blessed weekend.

YHC

• Escalade

The Rail Yard

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