“Back Workout…”

Pre-Thang

Dirty Dozen unsacked to join us in the gloom at 0530 in the Birdcage (Audubon Park). At 0527 we had 6 or 7, Roots reassured us that they would come. Lo and behold, Rotts knows what he’s talkin about. FNG Yeungling posts courtesy of Reveille.

The Thang

Mosey round the path
Lunge walk to next tree (20 yds)
Bear crawl to next tree (20 yds)
Mosey to rear corner of park

COP
SSH x 20
LSS x 12
Front Lunge x 12
Half Squat x 12
Side Lunges x 12

Mosey to Field across Audubon
6ish Minutes of Mary
Hello Dolly x 15
Leg Raises x 15
Hi Dolly (Rosalita) x 15
Freddie Mercuries x 15

Mosey to Soccer Goal Post
Burpee Peekaboo’s OYO x 10

Mosey to Levee Tracks
11’s OYO
Wile E. Coyotes on the tracks (created/named by Keyman, we wanna see you back again)
Squats on top of Levee
Inverted Plank up to wait for the 6

Hand over Q to MrAwesome

Mosey back to the field

Partner COP
Pushup Handshake x 10 – Partners face eachother in plank position, slap hands between pushups, alternating hands every rep.
Partner Rows and Curls x 8 – One partner lays on ground, other partner stand over head of the other, grasp hands, grounded partner does inverted rows x 8, standing partner does curls x 8. Switch
Plank Over Unders x 8 – One partner planks, other hops over, then crawls under plank. Rinse and Repeat.

Mosey to Flag

Circle of Man (not to be confused with ball of man)
Men plank in a tight circle. On Q’s call, every man raises right hand and places on the shoulder of the man next to him. Group does 5 one handed pushups together, holding one another in place. Switch hands and repeat.

COT

Tclaps to Amnesty for offering the Shoutout at 3rd post.

Tclaps to MrAwesome for stretching our comfort zones with one another. We are definitely a closer group after this morning.

Tclaps to FNG Yeungling for posting, sans splashing merlot.

Tclaps to Reluctant Yankee for knocking out 4 straight pull ups post w/o. Measurable growth is happening, brother!

Moleskin

YHC was genuinely impressed at this PAX for pulling off the circle of man.

Never heard the word teabag so many times in a work out. Does someone have a cold?

Can’t wait to see what BlueDog has for us next wednesday.

Announcements

Friday @ 0530, St. Charles entrance to Audubon park, Q’ed by Roots
Saturday @ 0700, StoryLand at City Park, Q’ed by Hawgcycle
Next monday @ 0530, Pontiff Park, Q’ed by Hawg, again
Monday, as well, Christmas Post – be on the look out for more info.