Twelve terrible thunderbeasts travelled to Timberwolf on a wonderful warming morning. According to that one teacher that always shows up early this is how it went down, more or less.
Mosey to COP all IC, all 4 count; 20x SSH, 10x DQ, 10s hang, 10x IW, 10x Merkin, 10x HRM, 10x Sky Reach Merkin, 11x HRM + Sky Reach Merkin (working title Shazam?), 10x ww2, 51x LBC, 5x Bohemian Rhapsody, 10x Freddie Mercury, Batwings: [20x Arm Circle, 20x reverso, Hands up, Hands down, 10x seal claps, 10x overhead claps, 10x arm circle], 10x APD, 10x Tuscaloosa Trailer Park Twister. 20 min elapsed.
Mosey to the front parking Longest 11s ever: Bro code style. Squats and WW2; 75m movement accomplished by alternating bearcrawl, Lunge, Bernies. Some Polar bears to spice it up but not over flavor. Broad jump burpee for last set until called. This one is hard enough that its tough to stick through the end and complete each exercise / movement properly. Its just elevens. Mosey BTTF.
YHC took us out. Prayers for LabRat and Try Hard. Bring more folks out.
NMS – Really good to be back at Timberwolf and seeing some folks I have not seen for a while. Yes PAX, YHC knows its a big AO, but staying local is all you need at times. Nice work for the runners at Roanoke.
Shazams are continuing to evolve and seem to be a crowd pleaser – this is definitely one that looks easy on paper.
Happy 21st anniversary to Orange Crush. Quite an accomplishment.
Announcements – Breaking bread sign up. Blood drive June 4 at Epiphany Lutheran in west end. FOB benefit
Get some.
5 Comments
Thanks for letting me lead.
Stretch out those pectorals and shoulders. No slouching today – already caught myself.
See you all Sat at DogPile.
Gitty up!
Physio tip of the day for your shoulders. Cannot find a video.
Kneel with your right shoulder touching a wall. Right knee up in right angle touching the wall. Right arm straight out in front along the wall with palm on the wall. Rotate your shoulder making a rainbow with your hand until your arm is straight out behind you trying to keep your hand flat on the wall. Breathe out at the top of the motion. Repeat 10x. Switch sides
Ow, that hurt today…P.S. Gomer takes the prize for fastest lunge walker I’ve ever seen, while maintaining spectacular form the whole time.
Way to bring it GP! That was the toughest COP/11s combo for sure. You’ll have to come out again sometime to see the rest of the AO.
One hell of a beat down GP. Slow 11s were just a constant burn. Appreciate you coming out to lead ?