QIC arrived in the gloom to see JV planting a flag with Jose 10k by his side, already in deep mumblechatter. The plan for today was a no run burn, which made it even harder due to the fact that Akbars family baked in the sun all day yesterday. After a grueling week of hard beatdowns, YHC was ready to take a walk around the Marsh for the workout, maybe even search for Garfield’s group and join them. But there is something down inside all of us that says, let’s get it. So we did – but without running.
Warm up: SSH, arm circles, self-love, high knees, but kicks, down dog.
Thang: Tried and true ascending ladder, after each progression a mosey to the playground for 5 pull ups and 5 hanging knee raises
5 Plank Jacks
5 Plank Jacks, 10 Alpos
5 Plank Jacks, 10 Alpos, 15 LBC’s
5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses
5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers
5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30
Shoulder Thrusts
5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses
5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses
5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses, 45 Block Rows
5 Plank Jacks, 10 Alpos, 15 LBC’s, 20 block chest presses, 25 Mountain Climbers, 30 Shoulder Thrusts, 35 SSH, 40 Al Gore Presses, 45 Block Rows
Time ran out before the 50 Bouncy Squats. Circle up, no Mary, and JV prayed us out.
Annoucements:
St. Vincent 500 August 13th in Thibodaux. Around 5 teams from the Northshore already signed up.
August ISI from Zoolander. Each day – 100 Merkins, 200 Squats, 300 LBC’s, 1 mile run.
Never Forget 911 5k in Covington, Sept. 11th 8am at the Trailhead. 5k walk, run, stairclimb. HC is around 5 so far. wwwrunsignup.com
Hammer has the Q Saturday
Thanks for following my lead, always a pleasure to start my week with you guys.
SYITG – Akbar
