It all started with a few guys out for a nice workout….then Side Effect said, “Let’s Mosey” and it was downhill from there….
Mosey to a nice grassy area
Side straddle hops x 25
Mosey to track at a nice click
LBC x 25
400m
LBFC x 15…now those were fun…
400m
LBC with legs straight up x 20
400m
LBC x 25
4 x 200m w/ partner
Flutter kicks
Reverse Crunches x25
After we were gassed and read to spew, Side Effect handed the Q over to Amnesty:
Mosey to the outdoor gym for a couple rounds at the “Foundry”
Line up in the plank position and follow the leader…
Pull ups x 10 or AMRAP
Dips x 10 or AMRAP
Rows x 10 or AMRAP
Cross the monkey bars
Run across the soccer field to the far side goal and 20 lunges (10 each leg) first round / 20 air squats second round
Run back to outdoor gym, rinse repeat.
Head back to the flag with a quick plank session so we can sprint in as a group.
Iron was definitely sharpened this day.
Shout out to Channel Mullet’s and Amnesty’s fathers who are battling prostate cancer. And for Channel Mullet’s ACL. We prayed for those battling illnesses, Mr. Awesome to have a successful trip, and Reluctant Yankee to have a safe and productive mission trip to Nicaragua.
Schedule:
Monday with Hawgcycle. 530AM Rock City/Pontiff *Bonus holiday F2 coffeeteria
Wednesday with Splash 530AM Birdcage/Audubon at Pull ups
Friday with Roots 530AM Wolfpack Mtn/Audubon at St Charles entrance
Saturday with Rev 630AM Storyland/GreatLawn at City Park
