It was another dank day in the Bottoms for 7 East Nashville Hard Bodies. Nothing better.
PAX: Hot Route (co-QIC); Pocket Chicken; Small Things; Ed Hoculis; Skill Craft (FNG); White Cloud; Brother at Law (co-QIC)
Disclaimer and WOR by Brother at Law
Mosey around the block. Ed Hoculis pulls in late. Big smile on his face knowing he missed Mosey. Classic.
WOR: SSH x20; GM x10; WMH x10; Imperial Walkers x10; Warrior flow with LBAC and RLBAC x10.
THANG
Round 1 by Hot Route
7 cardio exercises. 30 seconds each exercise. No breaks between sets except when we ran down into the bottoms between the second and third ones. Supposed to get more intense each one. Lots of self-regulation here.
- Jog in place
- SSH
- Heisman
- Heisman w/ shuffle
- High knees
- Butt kickers
- Mummy dance (not the Phish song Moma Dance, but close)
Brother at Law tags in for SLAD Sets, our newest lunge super sets. EMOM: 5 reps static lunge; 5 reps lunge to knee raise; 5 reps stork lunge; 5 reps half step lunge; 5 reps curtsy lunge. Switch legs every minute. 10 minutes total. Legs were a wee bit jelly after this.
Run up the hill back to Community Center for some high plank and merkins OYO as we wait for the six.
Hot Route took us out with some MARY: high planks, ski jumpers; hip raise/hollow outs; american hammers.
Time
Always a pleasure to lead and be lead with you guys. Might be a real light crowd next week. Please tell your friends.
Offered up intentions. Listened to some nature. Closed with Matthew 25: “I was a stranger and you invited me in.”