PAX: Bowflex (Willy Loman), Tiny Dancer, Prevac, Dilly Dilly, Hambone, Cowboy, Blue Mule, PSL, Big Stick, Brother-at-Law, CCR, Donuts, Dupree, Venus, Edible Arrangements, Big Bang (Ruck), Funyuns (Ruck), Bagger Vance (Ruck)
QIC: Floppy Disk
A pleasant 70 degrees met the 16, err… 19 determined redpillers this am at Sir E. It looked like it might be a smaller group, but 5 rolled in hot just before we started our mosey. BV, BB, and Funyuns were there, but they were doing their own Ruck workout this morning. Figure 8 (almost) mosey around the church, then circle up for some warmup.
Disclaimer
CoP (all IC)
SSH x20
Imperial Walkers x15
Good Mornings x10
Hop Kicks x11 (for CCR)
Willie Mays x10
Mountain Climbers x10
Plank Jax x10
BaC F x10
BaC R x10
Cherry Pickers x2 (for Big Stick)
THANG
Count off 1-4. 16 made for 4 round groups. Head to the playground.
Group 1: 10x Pullups
Group 2: 20x Merkins
Group 3: 20x Dips
Group 4: 20x Inverted Rows
Move to the next station once complete. We did 3 total sets varying the Merkins with Derkins and Diamonds. Plank/wait. All in. Head to the chains!
3 sets of: 20x single arm bicep curls, 20x single arm upright rows.
Head up the steep hill to the big lot for some 4 corners work. Bid adieu to Prevac. Each exercise done for roughly 90 seconds, then mosey to the next station until all stations completed.
Group 1: Burpees
Group 2: Jump Squats
Group 3: Carolina Dry docks
Group 4: Freddie Mercuries
Mosey back to the start, pick up BV, BB and Funyuns for a little Mary.
Mary
1:00 Low Plank
2:00 various stretches (a real crowd pleaser): Piriformis, Lower back, Hips
5x Burpees OYO
Done!
Twas a pleasure as always to lead this am.
MS
Great to have Bowflex from Knoxville out with us. He offered a free beatdown in return for today’s workout in Knoxville. I’ll be there in a couple of weeks so I may take him up on it. Hopefully BV, BB and Funyuns got some good Ruck work in this am. They looked sweaty enough, but it’s possible they just walked to Tidy Cats house and used his hose.
BH
Warpath and Tin Can ruck coming up on 7/21. Check Slack for deets. Think about signing up for the St. Jude Half-marathon/Marathon and joining/supporting the Kemp’s team, Team Job. Details here: http://fundraising.stjude.org/site/TR/Heroes/Heroes?pg=team&fr_id=88563&team_id=221922
SYITG,
Floppy Disk