• When: 009/19/15
  • QIC: Double Rub
  • The PAX: Bonsai, Spanky, Ripple, Windmill, Double Rub

Heathwood Neighborhood Tour

Low numbers didn’t damper effort put forth by Pax. Great work on a beautiful morning put in by all.

Conditions: 68 with humidity still hanging around

Mosey to side parking lot

  • 25 SSH IC
  • 20 IW IC
  • 20 Squats IC
  • 40 LAC IC

Mosey to Daly

Indian Run – Daly to Murray Single Line

Rotating Pax drop and perform 8 pt body builder before moving to front

Corner of Daly and Murray

  • 20 Squats
  • 20 LBC
  • 20 Merkins
  • 60 Sec plank

Indian Run – Daly to ADger Single Line

Rotating Pax drop and perform 8 pt body builder before moving to front

Corner of Adger and Murray

  • 20 Big Boy
  • 20 Wide Arm Merkins
  • 20 Wide Leg Squats
  • 60 sec plank

Indian Run – Adger to Deveraux Single Line

Rotating Pax drop and perform 10 Merkins before moving to front

Deveraux and ADger

  • 20 Merkins
  • 20 Squats
  • 20 LBC

Indian Run – Adger to Millwood

Line up on line

50 yds back peddle

50 yds KAroke

Mosey to brick cage

Cusack brick half way to side of Dreher / Curls the remainder to front corner of Dreher

  • 20 Big Boy
  • 20 Decline
  • 20 squats

Cusack half ay to Hollywood squares /curls remainder of distance

  • 20 Step Up
  • 20 Dip
  • 20 Decline

Cusack half way to wall by field/curls last half of distance

Pax perform People’s chair while (1) Pax farrmers carries two blocks to tree line and back

Rotate until each pax performs farmers carry/  (5) rotations

  • 40 Bench PRess with blocks IC
  • 40 Flutter Kicks IC

Cusack blocks to back parking lot /curls rest of way to block cage

Back peddle half of parking lot on side of Dreher / karaoke remaining distance to front of Dreher

Mosey to Hollywood Squares

Incline Plank 60 secs

  • 20 rows sitting on squares
  • 20 Dips
  • 20 step Ups
  • 60 sec Incline Plank
  • 20 Incline Merkins

BOM: Double Rub







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