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Welcome Back – Time to feel some pain

Nice to get back to a group, compared to running through my neighborhood or the church near me.

The Warm Up

  • Mosey school entrance 12-mile creek.  I have to say, my count, cadence was not there, as I was already thinking of
    my next pain area.
  • 20 SSH
  • 20 Merkins
  • Calf stretches (for Damascus, he was moaning a little too much, reminded me of the moving American pie )
  • Downward Dog (for Damascus)
  • 20 imperial walkers
The Thang
Mosey to the rock pile grab a medium weight boulder through parking lot (bus)
Repeat 4 times (will total 100 reps each when all done).  I’ll have to say, the first round the rock Deadwood had was a little
questionable, but he really stepped up on the final 3 rounds with a large rock.
    • 25 Triceps
    • 25 Curls
    • 25 Overhead presses
    • 25 Standing Chest Press
    • Run to end and back (rock pile to curb after smooth lot)

Mosey around school (long way) to bench area for ABs

  • 25 Big Boys
  • 20 V-Ups
  • 25 Heals to Heaven
  • 25 Flutters
  • 2 minute plank (impressive, but no takers for making it 3 minutes)
Mosey back to the rock pile area, have to admit my form was lacking a bit on this, so chalked it up to age, pulled the AARP card.
  • 30 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 20 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
  • 10 merkins by a curb, touching each hand after each merkin on the curb
  • Run to the other end of the parking lot for 5 burpees and back
Mosey to bottom of the hill before it you turn into the parking lot
  • Crawl bear (reverse bear crawls) 1/3 up road, ok we switched to regular bear crawl after a bit.
  • Broad jump next 1/3
  • Lunges last 1/3
  • Finished with 100 calf raises
Mosey back to the bottom of the hill where we started the crawl bears.
  • Perform a webb of 10/40 for low slow squat / squat pulses (oh the legs are going to hurt tomorrow
The Moleskin
It was great to get back out and even better to lead a tough bunch of fine fellows.  I did get chatter here and there for various reasons, but that’s
all good.  If we can’t take the heat, we need to get out of the kitchen when we Q.
Since I had an all star cast, I knew I was in trouble to deliver something memorable.  Deadwood is too fast and needs to stop running with the dream
team that he runs with.
We were able to get 3+ miles (according to Recalc) and no matter how hard I pushed this time, no one had to run and take a dump.  I was hoping the
last set of fun with the webb around low slow squats and squat pulses would do it, no luck.
Thank you to my group for hanging in there and having fun.
Announcements
Asylum to start early at 6am with Damascus leading Q source right after it @ 7am outside of Chik-Fil-A
Recalc – Hydropax challenge for 100 brothers to donate $100 by the end of May to have a local impact
(No Ratings Yet)
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