- Post Type:
- When: 12/09/16
- AO:
- QIC: Spiderman
- FNG's:
- PAX: Blart, Short Sale, Stroganoff, Roscoe, Gastone, Turtle Man
An attempt to warmup when the temperature hovered in the mind 20’s went something like this:
Plank, PlankJacks, Mountain Climbers,LBC, Flutterkicks, BoxCutters, Squats, Moroccan Nightclubs
Pledge
Mosey to Saturn and the trunk full of bricks.
With a brick in each hand we begin >
WallSits, Shoulder Press, SpeedBags
Mosey to the Garage.
Shoulder Taps 20 IC
Count off
Bear Crawl the ramp, mosey to the end of the garage
20 Flutterkicks
Bear Crawl the ramp, mosey to the end of the garage
20 Flutterkicks
We hit the top level to knock out 20 Derkins IC
To get down we all decided lunges and crab walks were the best approach. – Thanks for the suggestions guys.
Lunges to the end, crab walk down the ramp and repeat x 3
Mosey to the big metal tree and hit 20 Dips IC
Recover, count off
Mosey to the big metal tree and hit 20 Dips IC
Mosey back to the Pavillion
9 stations ready for us to conquer. 3 brick, 3 half cinder block, 3 full cinder block.
Brick Exercises – Speedbag, Merkin, Dying Cockroach
Half Cinder – Tricep Extensions, Lunges, Rocky Balboas
Cinder Block – Should Press, Squat, Dips
30 Seconds of the exercise, move to the next 10 second break, begin exercise.
2 Full rounds were aqueezed in right before the timer.
Updates, Prayer Requests, COT
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