5 pax showed up this morning for a dreary work out in the gloom. Not a bad turnout considering 2 regulars (Sea Bass and Burgundy) decided to fartsack.
The shovel flag is still being held hostage by Nacho, who has been in the fartsack since early October.
The Thang:
-warm up lap around the parking lot, stop to pick up 2 stragglers, and mosey to livingston playground:
~Plank walk x 50 feet
~Swingset sets: legs on swing for Pike ups x 10 IC; TRX rollouts x 10 IC; lat pulls x 10 IC
mosey to monkey bars:
superset: 5 pull ups/20 squats, 4 pull ups/20 squats, 3 pull ups/20 squats… you get the idea.
Knee to chest, hanging from bar x 10 IC…killer.
Fartlek run from play ground back to weird bus stop thing by the trailhead.
Circle up: scorpion kicks x 10 IC, Supermans x 5 with 20″ hold
back to the benches: glute bridges x 15 IC, split squats x 10 IC, box jumps x 10, split squats x 1O IC, box jumps x 10
Circle back up: glute bridges x 10 IC, Single leg glute bridges x 10 IC each leg, Sidelying jane fondas x 15 IC with John Kerrys x 10 IC B sides
Reverse Lunge x 20 yds, forward stop motion lunges x 20 yds
Toe touch stretch x 5, monkey humper stretch x 5
Mosey back to invisible flag,
COT: Nameorama and Prayer.
Well done gents.
T-claps to Paison for his second showing and bringing a pal, Chris, who shall remain FNG until he completes a workout and is named. (he left 5 minutes early to get to work on time)
