Fitness, Fellowship, Faith

Day: February 29, 2020

Leap Day Painlab

A lot of the Gashouse PAX were off “Roostering”, but the four that posted for Painlab this morning put in the work. Stroganoff handled the opening and closing ceremonies and in between we did the following:

 

Partner Alarms

P1 lunge walks across the lot and back while P2 does the exercise. (All with bricks)

A – Overhead press x100

L – Squats x150

A – Flutter kicks x200

R – Randy’s x250

M – Mountain climbers x300

 

Next Up was some Tabata. 45 sec work / 15 sec rest (* with bricks)

Shoulder taps*

Flying squirrels

American hammers*

Merkins

Imperial walker squats

LBC’s*

CDD’s

Calf raises

Dying cockroaches*

Plank jacks

 

Headed over to the amphitheater for some Lindsay’s…Dip’s and Step up’s

10/30, 15/25, 20/20, 25/15, 30/10

Then a little core work….

Big boy’s, Oblique crunches, Dolly’s and Corkscrews x20 each

 

Clavin and Les Nessman had to head out so Bandit and I finished up with another round of Tabata.

 

It it was a pleasure guys!

I’m Broke

K.I.S.S.

With many attending the Rooster, I knew there would be a light crowd at Folsom today. We had 5 guys this morning. Sparky and Gumby took off for a little mosey to NOGA. The rest stayed with me for the worlds easiest weinke.

Mosey to the lower turd shack.

10 Hip Slappers IC
20 Merkins
30 Lunges
40 LBCs
Run to the flag pole, back around the pond. Rinse and repeat. We ran 4 laps for 3.7 miles.

  • Montross

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