It was raining this morning and 4 pax (Tahoe, Dufresne, Nice n’ Easy, and Miyagi) posted for the workout and here’s what we did:
Run both hills and the perimeter of the park with an additional loop around the police station. Next we stopped in the parking lot for warmorama and that consisted of:
Willie Mays Hays (10x ic) Sungods forward (19x ic) Sungods backward (19x ic) Vanilla ice (raise the roof) (19x ic) Abe Vigodas (10x ic)
Next onto the pull-up bars for blackjacks 20 pull-ups and 1 dip. Increase and decrease until 1 pull-up and 20 dips Pull-ups were modified as needed and if the count was right, we completed 200 pull-ups and 200 dips. We completed this at 6:00. We completed 20 squat kicks at Tahoe’s request. He thought his legs did not get enough work with the run. Dufresne took us out with a prayer.
1x metal "ESSE" coupon from Growruck (40 lbs)
2x 20 lb slosh tubes (5 foot PVC tubes full of water)
Lateral hops over ruck x20 OYO
Front/Back hops over ruck x20 OYO
RUCK Curl/Presses x10 IC
RUCK Bear Hug Squats x20 IC
RUCK Flutter kicks x20 IC
MOLESKIN: It was like springtime in the gloom this morning, a very comfortable 58 degrees for the 4 PAX that attended.
PAX: Myagi, Crosscheck, Nice n Easy, Dufresne (QIC)
Warmarama-COP – Mosey one lap around the fields
Side Straddle Hops (20X)
Morrocan Nightclub (25X)
No recovery to Overhead presses (25X)
No recovery to reverse arm circles (25X)
Imperial Walkers (20X)
Mosey to Police station parking lot (in back)
Run around the Cop Shop parking lot stopping at each of the 11 light post and do the number of Merkins or Burpees (Pax choice) to the number of light post you are on. Eg. 1st light post – 1 Merkin/Burpee, 2nd light post 2 Merkins/Burpees and so on to the 11th light poll. The go back to where we started and wait for PAX in a elbow plank position.
Mosey to the Wall
-Peoples Chair with overhead claps (15 per PAX)
-BTTW – 2 minutes
Mosey to car parking lot.
Parking Space Tracer
PAX starts at one point on a parking space line. PAX runs/sidesteps/runs backward while tracing the lines on the parking lot. Even better when double sided / open spaces.
Sprint forward 2 parking lines drop and do 5 merkins: run backwards one space do 5 Side Straddle Hops. From the baseball field end of the parking lot to the entrance (approx. 50 of each exercise)
One more round of Parking Space Tracers.
Two sets, up and back for Suicide Sprints (to each end of the lower parking lot).
Xs and Os – Hugs and Kisses – Switch on QIC call (10 reps each)
Superman/Bananas (Roll right/left)
Sweat Angels (10 reps) On your six do a double dolly (arms and legs at 6″ off the ground) like your making a snow angel.
COT – Nice n Easy – Let group know about training for sandbag mile. Crosscheck got the word out about Family Father’s day gathering at French Park on 6/16.
Myagi took us out with closing words.
MERKINS X20 IC
FREDDY MERCURY X20 IC
COPPERHEAD SQUATS X10 IC
WERKINS X20 IC
LBC'S X20 IC
LATERAL LUNGES X10 IC
TEMPO MERKINS X10 IC
BIG BOY SITUPS X20 IC
LUNGES X10 IC
12X Burpees (parking lot)
Run a lap (1/3 mile)
Run a lap (2/3 mile)
Run a lap (3/3 mile)
12X Burpees –> FINISH
(+2 bonus burpees to get to a clean 50)
Start with 10 reps of the 3 exercises in this circuit, then reduce by 1 rep and repeat, until down to 1 rep.
YHC: Flutter kicks x20 IC
Primus: E2K x10 IC each side
Axl: Superman / Banana x10 count, each
Dufresne: 'Murican Hammers x10 IC
Prayers up for Crosscheck and Robin for loss of loved ones and all other pax with heaviness on their hearts. Reminder of upcoming Brute Force Sandbag Mile (July 7 or 14, TBD). Axl took us out with a prayer.