5 dedicated Roost PAX showed up Thursday morning sore from Moneypenny’s Masters Trivia beating hoping for a day of light stretching and talking about our feelings. Nah…we did this instead:
Conditions: 40 degrees and way to cool for April. Toe Tag was dressed for the Iditarod.
Head to the block pile and grab a cinder block-choose wisely. Fast mosey with block to amphitheater for:
SSH x 15 IC
IW x 15 IC
Right about now someone apparently killed a possum and the smell forced a relocation of the COP
TTT x 15 IC
WM x 15 IC
LAC (front & back) x 15 IC
Complete prescribed exercise in the amphitheater and then run the bus loop (approx. .25 mile)
- 25 decline merkins (hands on block)
- 15 step ups ea leg with block on shoulder
- 25 pullups
- 15 single arm bent rows ea arm with block
- 25 box hops (no block)
- 15 lunges ea leg-block on shoulders
- 25 dips
-We still had a few minutes left-grab some wall in breezeway for various wall sits with arms out, arms up, L leg up, R leg up.
-Mixture of Cusak block/fast mosey w/ block back to block pile.
-Back to flag for a minute of front/back/go led by Fire Daddy.
Large group of F3 Lake Murray PAX doing True to the Brew run 4/21.
Speed Trap/Roost convergence 5/17 at Speed Trap
Former Chapin coach
Redfearn and Cain families.