Pre-Thang
7 Grown men posted for an Iron on Iron type beatdown. Everyone was early, BTW.
The Thang
Mosey toward the back right corner of Audubon for a warm up COP
SSH x 25
Donkey Kong x 10 (deep squat to hand slapping the ground, and squat jump to hands in the air)
Hillbillies x 20
Merkin x 12
Mosey to soccer goal post across the street
Tyrolean Crossing – Every man assumes plank position, while the first man traverses the length of the goal post. Forward, backward, two-hand shuffle, legs over the bar, do whatever you need to do to get across. Return to plank and wait for everyone else to cross. Repeat
Mosey back toward the lightposts, and line up for the Inchworm Low
Lunge walk to the 2nd lightpost (25ish yards)
Inch worm to 3rd light. From standing position, place hands by your feet, walk your hands as far forward as you can, then walk your feet forward to meet your hands. stand up, repeat until you get to the light.
Reverse lunge walk to the 4th light
Burpee Broad jump to the 5th light
Mosey to a near grassy area to recover and do some 6MOM
LBC x 20
Flutter Kick x 20
Freddie Mercury x 20, reversing direction half way through
Penguins x 20
Putin Circle – Form a closed circle, facing inward, and everyone assumes Putin position (russian twist). While in position the QIC reaches and taps the hand of his neighbor, who does the same, until it goes around the circle. Recover for a quick 5 count, and do it 9x more, changing direction half way through.
Return to the VF
Push-o-rama
Wide arm Merkin x 10
Standard Merkin x 10
Diamond Merkin x 5
COT
Prayers for those battling cancer. Amnesty’s Father has recently started chemo. Also, YHC’s neighbor who recently lost her mother, and is now left with no close family.
Announcements
Friday @ Wolfpack mountain, 5:30am with Bad Moon
Saturday @ City Park, 6:30 with Splash
Monday @ Rock City (pontiff park), 5:30 with Hawg
TClaps to Amnesty for all the compliments. YHC is honored
TClaps to Yeungling and Amnesty for getting me home after almost splashing Merlot and passing out post-workout. Stay hydrated men, that means water and electrolytes, a ton of water isn’t enough.
