January 12th, 2016 By Ichabod

It’s been a while since I Q’d and I was nervous that I wouldn’t bring the pain.  Thankfully there was evidence that pain was brought.  We’ll get to that later.

Warm Up

One lap around parking lot.

Corner 1: SSH x 25 IC  Segment 1: Indian run

Corner 2: IW x 20 IC Segment 2: backwards

Corner 3: Hillbilly x 20 IC Segment 3 Indian Run

Corner 4: Helicopter x 10 IC  Segment 4: Mosey

Second lap around parking lot running opposite direction of partner.  Meet half way for 20 derkins each using partner plank as bench.  Meet back at beginning for 20 crunches with feet on partner plank.

The Thang

Mosey to 50 yard painted lanes.  Jog the full 50 and back.  Upon return complete the exercise as listed below.

1st time = 1 rep of #1

2nd time = 2 reps of #1 and #2

Continue to build up to all 10.

Exercise List

1. Squat
2. Russian Twist
3. Merkin
4. Burpee
5. WW2 sit up
6. Lunge
7. Overhead Press
8. Turkish Get up
9. Apollo Ohno
10. Monkey Humper

End with a little Merkin to air press 1:4 ratio work up to 5:20

Mary

On your back, legs 6 inches.

1st: Both legs together spelling out Deuce’s full, given name.

2nd: Right leg only spelling out Brutus’s full, given name.

3rd: Left leg only spelling out Babyface’s full, given name.

COT

Like I said earlier, a little nervous that I wasn’t going to bring it but felt totally redeemed when Brutus called himself Babyface in the name-o-rama.  Never heard an attempted name steal before.  I guess Brutus just really loved Babyface’s full given name or maybe it was a lack of O2?  I’m going with lack of O2 and claiming him as a victim.

Moleskin

1. If you’re interested in the Blue Ridge Relay, see the weekly email for info on signing up for 6 or 9 person teams.  Possible 12 man team if there is interest.
2. I love the new Boondocks shirt.  I love them so much that I bought the wrong size.  If you want a long sleeved Boondocks shirt size Small, let me know.  I know a guy.

Boondocks, District 7

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