6 Pax’s headed out to Patmos on a nice 32 degree morning. Below is what we did this morning.
Warmup
GM X 10 IC
SSH X 25 IC
Bean Pickers X 15 IC
Hillbillies x 15 IC
Arm Circles forward & Reverse x 15 IC
Indian Run to 85th ST back to parking lot
The Thang
Mosey to Amp for Ampnado
1st level 20 merkins OYO
2nd level 20 WWI’s OYO
3rd level 20 Diamond Merkins OYO
4th level 20 Squats OYO
5th level 20 Scorpion Dry Docks OYO
Repeato 5 times to keep The Micks theme of totaling 100 on exercises.
Up & down the Amp Dip Escalator
1st level 5 Dips
2nd level 10 Dips
3rd level 15 Dips
4th level 20 Dips
5th level 25 Dips
Repeato back down for total of 150 Dips
Mosey over to base of hill for hill sprints
Sprint up & 20 LBC’s at top of hill ( did two rounds).
Mary
30 second Plank
Moleskin
Great to be back out at Patmos this Monday morning. I have been enjoying my Monday Fartsacks, just find better recovery for the week when have two rest days. Trying to listen to my body, vs just grinding out posts. I do have mad respect for everyone in this group, but there are a select few when they speak up I listen. So when The Mick jokingly said your Q’ing at Patmos, I had to answer his call. I also thought I keep his 100 theme going, but he was quick to tell me I did not have to this morning, ha. Great work by all this morning. Good balance of three respects vs three non respects this morning. Everyone pushed hard, and did great work. Thank you all for posting this morning, and letting me lead you this morning. Until next post, Mufasa.
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