[flash] Strength and Speed

AO: Flash
Q: Two Hand Touch
PAX: Sledge-O-Matic (James Gallagher), Chicken Little, Inspector Gadget, Dana, Rain Man, Gerber, Toe Jelly (Aju Jacob), Rockwell, Foundation, Recalc- Keith Balaniz, Schnitzel, Deflated, Bottlecap, Easy Button, ChatterBox, Mad Dog, Ricky Bobby – Andrew Cassano, Surge – Jim Connell, J-Woww, Chainsaw, Shop Dawg, O69, Dave Bailey aka Popeye
FNGs: None
COUNT: 24
WARMUP:
Hillbillies, some yoga poses (downward dog, upward dog, warrior 1 and 2), and of course a calf stretch
THE THANG:
Mosey down to the awning at the side of the middle school. Bear crawl to end of awning and lunge walk back. Originally I called for 3 rounds of this but @Jwoww complained that he was “in physical therapy” and this would “set him back” too much. I felt a professional obligation to back it down to 2 rounds, but this was probably better for the pax as a whole anyway.

Over to stairs/awning at side of high school. 7’s with Mike Tyson’s at the top and speed skaters (2 is 1) at bottom of stairs.

Mosey to Transporter’s shed and pick up a rock. 40 reps each of overhead presses, biceps curls, triceps extensions, and bent over rows. @Popeye was feeling pretty darn good about himself for a minute with these, but then got a rude awakening with…

Suicides, to the double lamppost where 10 big bois were performed. Then back to the shed for 10 merkins. Decrease by 1 lamppost each time for a total of 3 (or 4?) rounds.

Wall sits with air presses x 30, then 15 donkey kicks x 2 rounds. Back to the high school side awning where we did 5 calf raises on each step. It was at this point that @Mad Dog and @Rockwell became human Russian nesting dolls. It kept them very warm.
Finish off with 15 dry docks at the top. Calves were burning at this point, so there was a slowish mosey back toward the middle school. At the stop sign we sprinted back to COT and ended with a few ab ex’s.

MARY:
ANNOUNCEMENTS:
“75 Years of Racing”, produced by @RickyBobby, is now out. Check your local listings and set your DVR’s.
COT:
I took us out. Thanks to @Surge and @InspectorGadget for getting my butt out to Q a bootcamp. Good work this morning by all