AO: short_circuit
Q: Kid Rock
PAX: Sugar Daddy- Joe Gummersbach, Flip Phone, Goodfella, Paper Jam
FNGs: None
COUNT: 5
Today was a slight change from the norm. With Brolympics happening tomorrow, YHC figured it would be a good idea to get a preview of what to expect. Still wanting to hit the mileage goal, just add some gear work for irritating the PAX fun!
We started our mosey- 1st stop for core work
American Hammers
Windshield Wipers
LBC- stopped early due to Paper Jam’s ass!
Back on the move to the first island tree heading toward 521.
1+ Merkins at ea tree up to 12 trees
And back with jump Squats
Mosey to 2nd stop for core work
Elbow plank Parker Peters
Flutters
In and Out crunch- stopped early due to back pain
Mosey to blacktop lot-
In the ambiance of echoing electric current dancing overhead we did some partner work.
1 runs the lot loop while the other does
KB snatch
Burpees
KB swings
3 rounds followed by KB carry back to launch spot to turn on the coffee maker.
3rd stop for chest work –
Merkins x20
Derkins x15
Incline Merkins x20
Mosey around pond to front parking lot for more partner work-
1 runs the lot loop while the other tire Flips down and back, sled push, pull back.
4 rounds and mosey to soccer fields for agility work
Sprint – shuffle – backwards run – shuffle
Bear crawl – shuffle – Crawl Bear – shuffle
Lunge walk – shuffle – reverse lunge – shuffle
At this point YHC and Goodfella were the only ones doing the workout. PJ was enjoying just watching and Flip Phone gave about 50% after seeing PJ walking it all. Sugar Daddy- Joe Gummersbach was just hollering commands from the safety of the sidewalk.
At this point the rain was coming down and we had 6 more minutes-
Mosey to Rock pile for 4th and final stop-
Biceps in cadence
Tricep extensions in cadence
Chest Press in Cadence
And mosey back for COT and Cafe-teria
Delicious cannolis and cookies provided by Goodfella today.
Great conversation and we all decided we are not ready for tomorrow!
See you there
