• Post Type: Backblast
  • When: 02/13/2021
  • AO: Gashouse
  • QIC: EZ Rider
  • FNG's:
  • PAX: Watts up (R) & Stroganoff

Rainy and cold!!

Stroganoff headed to the track for some laps

Warm up: 10 SSH in cadence and 10 low slow squats in cadence

Enough with that – 2 bootcamp, 6 pain lab, and 1 walker

Myself and Watts up got in our canoe and headed for the the Presbyterian Church for some shelter and ab work

50 LBC, 30 Flutters, 20 Michael Phelps, and 10 flutters with arms extended up.

Rinse and repeat  dropping each by 5 – drop each exercise at 5 and complete once the last listed exercise was down to 5

Mosey(the long way) to the building on the back of the property at the basket ball court and complete the following

50 lbc, 40 flutter kicks and 30 Michael Phelps  – repeat 3 times dropping count by 10 each set

11’s – calf raises on both sides of the covered area

Mosey over to  Grier School for some more 11’s – covered area on right side of building

Round 1 – squats  at upper and lower end of the covered area

Round 2 – CCD at upper and lower end of the covered area

Mosey to the front of the school for some more shelter work

11’s – we did something at both ends of the walk way

6’s -Merkins at both ends of the walk way

Time for a quick lab around the track before heading back to the start.

SSH  for the last min with the pain lab Pax – they were pretty dry just saying.

Announcements: Extinction run, Strides of March, P200

Many prayer request

Prayed up out

Until next time

EZ out!!