YHC pinch hit for Ponzi who recently tweaked his back. Talking to H4T last night, it was apparent that the heat needed to be brought to the men of Detention. Then YHC read Postal’s backblast from Tuesday. It looked pretty brutal. A plan was formulated last night and the end result was a snotwoggling good time. Viper said it was the hardest one so far. I like Viper. He’s my new favorite.
Sorry we didn’t do more yoga, Postal. Threw some downward dog and seal in there just for you.
Here’s what we did:
Conditions: 70s, humid
The Thang:
Disclaimer
BOM
Mosey down to basketball court for Dynamic Stetches
Lunge twists
High knees
Butt kicks
Frankensteins
Karaoke
Block Ladder
Rd 1: Block Swings x 10
Bear crawl to end, run back
Rd 2: Block Swings x 10 – Thrusters x 10
Bear crawl to end, run back
Rd 3: Block Swings x 10 – Thrusters x 10 – Napalms x 10
Bear crawl to end, run back
Rd 4: Block Swings x 10 – Thrusters x 10 – Napalms x 10 – Lateral merkins on blocks x 10
Lunge to end, run back
Rd 5: Block Swings x 10 – Thrusters x 10 – Napalms x 10 – Lateral merkins on blocks x 10 -Jump over burpees x 10
Broad jump to end, run back
Mosey to covered area
Plyo 4-Cone Ladder (perform 5 reps at each cone)
Rd 1: Plank Jack Merkins
Rd 2: Plank Jack Merkins – Tuck Jumps
Rd 3: Plank Jack Merkins – Tuck Jumps – Mt Climbers (2-ct)
Rd 4: ran out of time…would’ve added Squat Jumps
Rd 5: ran out of time…would’ve added burpees
Mosey to return blocks
Mary
Frozen Flutters x 11 IC
Frozen Freddies x 6 IC
COT & BOM
Devo: Matthew 7:4 “Or how can you say to a brother, ‘let me get that speck out of your eye,’ when you have a log in your own eye?”
Prayer Requests:
-Praise for Maggie & continued prayers
-Bar Crawl’s 2.1
-Buble
Announcements:
-8/3 Detention/Shawshank Pool Party hosted by Postal and Lego
-8/24 Stomp the Swamp. Discount code available. Stay tuned for pre-race convergence info
-9/6 Blue Ridge Relay
-3/27 Palmetto 200