9 Pax’s headed to Patmos to get the week started right! HHH and I did a little under 2.5 mile prerun thru the neighborhood. Was good catching up with him, after his self quarantine week off last week. Temp was a brisk 29 this morning, but after pre-run non issue. Below is what we did this morning.
Warmup:
GM X 10IC
SSH X 25IC
Hillbillies x 15IC
Bean Pickers x 15IC
Arm Circles forward & reverse x 15IC
The Thang:
Mosey to base of Amp with coupons to start amp circuit
Base level– 20 Coupon Curls OYO
1st level— 20 Merkins OYO
2nd level– 20 Squats OYO
3rd level– 20 (4CT) Plank Shoulder Taps OYO
4th level– 20 Scorpion Dry Docks OYO
5th level– 20 4CT flutter kicks OYO
Repeato for 5 rounds
Dip Escalator up/down (aka 150 dips)
1st level– 5 Dips OYO
2nd level– 10 Dips OYO
3rd level– 15 Dips OYO
4th level– 20 Dips OYO
5th level– 25 Dips OYO
Repeato going down the amp on dips.
One Arm Rows each armX 10IC
Military Press X 10IC
Upward Row x 10IC
Mosey over to base of Hill
Sprint up hill & 20 LBC’s at top by lonely tree.
Repeato for total of 3 rounds.
Mary:
Donkey Kicks x 15IC each leg
LBC’s X 20 IC
Moleskin:
Was fun being back out at Patmos, and having the opportunity to lead you guys. We had a solid squad this morning, one shy of double digits. Everyone got after it, and worked hard. The dip escalator seemed to bring out some good grunts this morning, ha. I hope you guys liked this one. Hope to see you guys tomorrow for Lights Out cage match of The Mick vs Mr Incredible beatdown. Until next post, Mufasa.
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