Pulling a rabbit out of my hat

QIC: NotoriousNYC
PAX POSTED: Haka,No-See-Um,Grouper,Dillio,Endo,NotoriousNYC

6 Pax posted on this amazing morning. Temp was in the low 60’s with no wind or humidity. The flag was planted and a quick disclaimer was read. We then went straight to work.

Warm ups (all IC)

15 Side Straddle Hops

20 Cotton Pickers

15 Baby Arm Circles

The Thang:

All of the following exercises were done OYO all 20 counts

Burpees

Squats

Merkins

Lunges

Plank Jacks

Mountain Climbers

Sweat Angels

Dips

Irkins

Dirkins

Mosey 1/4 mile

Drop and did 50 LBC’s

Mosey 100 yards to Sunlake Blvd dropped and did 10 Burpees

Mosey 100 Yards and as a group we did 30 seal team big boy sit ups ( Props to Miller Time for this one!!!)

Mosey 200 yards dropped and did 20 wide merkins

Mosey to the traffic circle and did the following

10 off set merkins (on curb) per side

2 sets of Bruce Lee’s consisting of the following:

20 Flutter Kicks per leg

20 Leg raises

20 American Hammers per side

20 Dying Cockroaches per leg

20 Freddy Mercuries per leg

20 LBC’s

Indian Run to the dead end:

The Pax enjoyed my candles at the end. As they were coming up to them the mumble chatter increased. Surprise! Pulling the rabbit out of my hat!!

20 Crab Cakes per side

20 Salute Planks

30 Over head presses with weights

30 Squats with weights

30 Lunges with weights

30 Monkey Humpers

On of the PAX accidentally read my writing on my paper. He was not too happy!! He actually said he wished he didn’t. That made me happy!

We did a RINSE AND REPEAT!!!!!!!!! OUCH!!!!

Indian run back to BB courts and we polished off the workout with

10 Burpees

COT: Congrats to Grouper her has a new nephew named John(man that kid is already awesome!), thanks to the men that made it out there today, prayers to the flooding victims in Hawaii

Moleskin:

The old man proved he still had a good Q in him, I hope everyone enjoyed! So proud of Endo! He is just a week in from his first posting and he is doing great. He gave 110% today. Really pushed himself and we cant wait to see how far he will progress in a few weeks! Now I am tired and the retired man is going back to sleep!!!!!!

 

By | 2018-04-19T07:38:07+00:00 April 19th, 2018|Back Blasts|0 Comments

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