July 13th, 2017 By Cupid

21 pax came out for this muggy July morning beat down. A lot of the usual crowd and some new faces.

Warm o Rama
1 lap around the parking lot circle up at the end of the bottom lot
SSH x 20
Cotton pickers x 10
ISTs x 10
Mountain Climbers x 20

The Thang
Count off into groups
Station 1
Name: Hardcore
Location: Bottom Parking lot
Partner up

Partner 1 carries bucket to end of the parking lot switch hands carry the bucket back
Partner 2 Core killers until Partner 1 returns

Station 2
Name: Horrible 100
Location: Middle Parking Lot
This was the timer

Bear crawls – 6 Parking Spots
Skier hops – 6 Parking Spots
Crab Walk – 6 Parking Spots
Twisting sumo squats – 6 Parking Spots
Burpee broad jump – 6 Parking Spots
Shuttle run 6 Parking spots 5x

Station 3
Name:Version 1.5
Location:Rock pile
Everything done 1 1/2 reps at a time

10 Curls
10 Front Raises
10 Overhead press
6 Burpees

Station 4
Name: Luck of the Draw
Location: The Shelter
Group takes turns drawing cards each suit represent an exercise the number determines the reps Face cards are 12 reps.

Example: 10 of club would be Bulgarian split squats for 10 reps

Clubs – Bulgarian Split Squats
Spades – Dips
Hearts – Jumping Lunges
Diamonds – Derkins

Mary
KGBs – x20 OYO
Freddie Mercury – x25 (IC) Called by Fire Chicken
LBC – x30 (IC) Called by Skinner

Moleskin

Great showing this morning with a lot of new faces. I’m still fairly new to the group so maybe someone can confirm but four names given out in one week has got to be record. Props to all the new members(Private Ryan, Mouthpiece, Dipstick and Latex) Keep up the good work. I figured with all the running being done in prep for BRR we all could benefit from some cross-training. Hope everyone enjoyed it. Prayers go out to Trick Daddy’s Wife for a speedy recovery, and prayers for Catfish’s wife for up coming Doctors appt. Until next time it was an honor to lead.

Anvil

Concord

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