13 men arrived at the Foundry on a really beautiful May morning. Clear skies, cool, sun rising. Days like this really make you appreciate the beauty in the world, and make getting out of bed worth it. Enjoy it while it lasts fellas, because the heat is coming. A disclaimer and off we go.
We mosey to the track for the warm-up COP: SSH x 20 IC, IW x 20 IC, Windmills x 10 IC, Arm Circles 10 forward 10 backward IC, J-Lo’s x 10 IC, Mountain Climbers x 10 IC.
We stayed at the track for a Dirty McDeuce. 3 exercises with a 12 count (1 arm, 1 leg, 1 core), then a 400m lap around the track.
- Round 1: Merkins, Squats, LBC’s
- Round 2: Right leg cross-over Merkins, Side Lunges, Flutter Kicks
- Round 3: Left leg cross-over Merkins, Jump Lunges, Hello Dolly
- Round 4: Teepee Merkins, Monkey Humpers, American Hammer
Next we moseyed to the Foundry, stopping at each Light post for 5 Merkins. At the Foundry, 4 stations for circuit work.
- Round 1: Body Rows, Step-ups, Pull-ups, 15 WWII sit ups (the count)
- Round 2: Body Rows, Dips, Hanging knee ups, 20 Squats (the count)
We mosey back to the track for a 200m sprint, then mosey on to the flag for count-off, name-o-rama, announcements, intentions, and a prayer. Days like this are really what it’s all about. A beautiful crisp day spect with friends trying to make ourselves better. Thank you guys.
Walleye
