28 faithful assembled at DHS for a Tuesday morning downPAINment, expecting heavy running since Logo had the Q. The ensuing block party was not what the pax anticipated.
Conditions: 41 degrees, overcast
The Thang:
Warm-up lap around school and head to upper field
COP
SSH x 25
Merkins x 12
Old school sit-ups x 25
Wide arm merkins x 10
Flutter kicks x 25
Jog to Heartbreakers brick pile
Curls with blocks x 15
Curls with bricks x 20
Squats with blocks x 12
Squats with bricks x 10
Hello Dolly x 20
LBC x 15
Plank position with bricks and one arm rows – 5 reps each arm x 4
Curls with blocks x10
Curls with bricks x15
Break into 3 groups for station work
Group 1 – lunge walk from tree to fence with bricks
Group 2 – Russian twist x 20
Group 3 – Bar pulls at the Prisoner’s Cage x 20
[REPEAT]
Jog to Hollywood Squares
Step ups x 20 each leg
Decline Merkins x 12
Lunge walk x 40 to Great Wall of Pain
Flutter kicks x 25
Peoples Chair x 60
Slow merkins x 5
Peoples Chair x 60
LBC x 15
Run to COT
Ball of Man: Stent led closing prayer
Moleskin:
- Solid Q by Logo this morning. #Innovative
- T-claps to Crawl Space, Beano aka Major BS and Stent for helping layout blocks and bricks before the workout began.
- Congratulations Jordache on your new warm-up pants
- Roscoe, there were no comments about your form this morning.
- Roscoe has the Q on Thursday.
- Columbia shirts should be in by Thursday, Saturday at the latest.
- Don’t forget Wednesday F3 lunch at Lizard’s Thicket, back room. #2ndF