11 strong men including two FNG’s posted on a beautiful 61 degree morning @ Dogpile! YHC would recommend long sleeves as the weather starts to move to fall. Might want to locate the snow gear and get it ready!
Left parking lot right at 6:00 and took a lap around the VITA track.
Mosey to the island by amphitheater for disclaimer and warm up!
20 Alt. Shoulder Taps
20 Imperial Walkers
20 Don Quiote’s
15 Peeing Dog **NEW exercise**
Mosey to pull up bars for “Hanging Around” 4 rounds
- Under hand & Over hand hangs (alternate each round)
- Decline merkan with feet on dip bars 10 – increase to 15 on 3rd round
- Run to tower – tag wall
- Partner Leg Lifts – Pole smoker if no partner x20
Mosey to grassy area next to tower
Rotating ring of fire. 10 each. Pax choice. Pax to your left calls the exercise. Bonus round of Burpees.
6 minutes of Mary 10 ea.
Pendulum ** new exercise** and total failure. Need to regroup on this.
Side Plank Lifts
Cross Leg Lifts
YHC struggled with with how to fill the gaps in my planned wokout, so I went to Wilson’s Wife for guidance. She has a 50% success rate today. The peeing dog was interesting and the pendulum (I was informed when I got home I did it entirely wrong) was down right hysterical. Bleeder wins the prize for looking the funniest, but everyone’s form was just plain BAD!
Welcome Board Shorts & Blood Test (not BT….) that is reserved for the one and only original! Brain Tumor! When I arrived at the AO this morning it, there was a beautiful full moon. Swirly wanted to start baking at the moon. so Swirly, the video is for you!
Sunday Trail run is up in the air. Not sure who is leading. Assuming the start time is 7am.
Normal workouts this week. If you don’t have the F3 App…GET IT!