18 PAX defied the fart sack this morning and chose scheduled maintenance. 6 for SL i think. Dem Hollow Boyz always bring the mumble chatter which honestly almost threw me off my game but I held it together for C.O.P. No letters to Martha in this back blast. 😉
Conditions: 59 deg and perf
Intro
Disclaimer
Prayer
Mosey to Parking lot near Highway 1 for COP
SSH x 15 (IC)
TTT x 15 (IC)
IW x 15 (IC)
Mosey to Flag Pole area
Start at curb. 20 Prison Cell Jump Squats Run to Opposite side of parking lot and perform 20 merkins
Back and forth until you taper down to 15
Mosey to grassy knoll in front of the school
AB circuit:
In and Outs with hands up (1 minute)
Cherry bombs (1 minute)
Bert Reynolds (1 minute each side)
Hydraulics (1 minute)
Mosey around the school to tennis courts
circle up: count off by 5s
each team grab a tire.
Tire flips from one curb to the other. While PAX is flipping the tire, the other PAX performed Alt Step taps and curb jumps
Mosey to Block pile
Grab a block and circle up around Agility Ladder and BOSU.
Everyone performs Block press, block curls, BBSU, Triceps, block chest press. (Alternating every two PAX between exercises)
While one PAX performs 2 feet in each rung down and back. then perform 10 plyo push ups using BOSU
Then negotiating agility ladder sideways staying faced the same way. then performs Alt lunges on the BOSU
RECOVER
RETURN BLOCKS TO BLOCK PILE
BACK TO SHOVEL FLAG
COR
NOR
ANNOUNCEMENTS:
-LEXINGTON SAFE RUN until Sunday
-May 30th at Tomahawk (Punt ball)
-Lake Day June 29th
-All9s Official half-marathon this weekend
PRAYER REQUEST:
-Cowbell surgery
-Moonshine’s wife and in-laws
-unspoken prayers
MOLESKIN:
Not surprised that The Hollow is made up of so many Athletes. Everyone performed the ladder drills like they were training for the NFL combine. No doubt that these guys put in work. Hope everyone got their money’s worth this morning.