11 PAX met in the gloom of Strut Saturday morning to converge for what was sure to be a momentous and gaseous occasion. With both AB and YHC in the house, flatulence could never be in short supply as the Herd made its way with Strut Brigade…
THE THANG
Jog to upper parking lot for COP
SSH 20 IC
Squat 20 IC
Lil Arm Circles 20 IC
IW 20 IC
TTT 10 IC
Merkins 10 IC
Jog to playground
Count off in 3s
#1 Pull-ups
#2 Merkins
#3 Sit-ups
60 seconds at each station
Jog to Rock Pile
Curls 20 IC
Upper Half Curl 10 IC
Lower Half Curl 10 IC
Full Curl 20 IC
Shoulder Press 20 IC
Bent Row 30 IC
Shoulder Press 20 IC
Jog to Facility
20 Imperial Step-ups (10 each leg)
20 Bump Squats
20 Declines
Repeat at 10 reps each
50 Calf Raises
People’s Chair
40 Calf Raises
People’s Chair
30 Calf Raises
People’s Chair
20 Calf Raises
People’s Chair
10 Calf Raises
People’s Chair
Calf Stretch
FTL to FB Field
100 yard sprint
50 yard backwards run, turn and sprint remaining 50
20-10s (20 yards forward, 10 yards back)
100 yard skip
Return to facility
15 Monkey rows
Plank
5 Monkey rows
Plank
10 Monkey rows
Plank
5 Monkey rows
Jog to p-lot for Mary
Without dropping your feet…
Six Inches
Hello Dolly 8 IC
Rosalita 8 IC
Hello Dolly 8 IC
Flutter Kick 10 IC
Hold Six Inches
10 second rest
Dying Cock-roach 20 IC
Russian Twist 10 IC
Low Plank
COT
BOM
Moleskin:
– Special thanks to three from the Herd who made the trip across the river.
– T-Claps to everyone for covering some good ground during the workout, a full 2 miles.
– More T-claps to the three that ran a full 8 miles before the workout.
Announcements:
– FEB 14 – Make My Day 5k: Gauntlet has been thrown down and some PAX will run from Strut to the race at Harbison forest.
– FEB 14 – Polar Plunge: 10 am registration, 12 pm plunge into Lake Murray
– JAN 24 (next Sat) – The Murph, led by Smokey
Prayer Requests:
– The family of Madelynn
– The Benton family (per AB)