December 11th, 2019 By Indiana

Rain band just passed. Ground wet. Chilly cold air.

Mosey to Thunderdome ( the new parking deck bra)

WARM UP
SSH x 20
Cotton Pickers x 10 slow
Broga with runners stretch, plank, down dog, cobra
ISTs X 15

THANG

Intervals with core and upper body.

Part 1

Exercise- The 4×4

Do 1 4×4 – ( Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised.)

Then sprint 90%AYG up to halfway of ramp switch back then slow mosey up second ramp as recovery to 2nd floor

Do 2 4x4s on Level 2

Then sprint 90%AYG up to halfway of ramp switch back then slow mosey up second ramp as recovery to 3rd Level

Do 3 4x4s on Level 3

Continue as above maxing at top with 5 4x4s

Mosey back down ramps the long way

Part 2

Exercise- The Core Killer with feet off ground at all times

Start with 2 Core Killers Level 1

Now Quadromania up ramp to halfway point then slow mosey to level 2

4 Core Killers

Quadromania up etc increasing CK by 2 every level stopping at 8 max

Mosey back to bottom the long way again

Part 3

Exercise- The Brazilian (think Mt Climbers but Right Leg goes to Left Forearm and Left Leg to Right Forearm)

Start with 5  Brazialans IC on Level 1

Then sprint 90%AYG up to halfway of ramp switch back then slow mosey up second ramp as recovery to 2nd Level

10 Brazilians IC Level 2

Etc Increase by 5 each level maxing at 20 at Level 4

Mosey back down.

Mary in Thunderdome

WW2s 10
KGBs 10
Low Flutter 10
Box Cutters 10

COT in Thunderdome

Mosey back to AO and Coffeteria at GWC

MOLESKIN: 

Im getting smoked today at work so gotta keep moleskin short. Prayers for healing for Katherine. Prayers for Grandmasters family as they grieve. Thank you for keeping me accountable at almost 55 years of youngness. Thank you for the fellowship. Thank you for sharing FAITH IN HIM thru common suffering. Thanks for the beers. The farts. The groping in the darkness. The patience when I have a senior moment. Pushing me bc I ain’t dead yet. Keep fighting brothers. Happy birthday Total Package. You truly are a specimen. Beware Mayweather when he returns for he is quick off the snap and has fast hands.

Indy

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