Better late than never

AO: Firehouse

When: 01/30/2020

PAX: Skynyrd, Reuben

QIC: 2

A little late on the BB from yesterday, but here ya go! The gloom yesterday birthed the resurgence to get back out and invigorate both mind and body.  Both Pax pulled into Firehouse at the same time.  At a cool 34°, we moseyed through the debris of the gloom with anticipation and uncertainty. Let’s get it!

Warm-O-Rama:

Light jog around the upper lot and over the  dividing median for warm up:

  • SSH
  • Windmill
  • Toy soldier
  • Moroccan nightclubs(forward and back)

YHC decided to do a few 4×4’s to get the blood flow, but I kept messing up the count.  After 3 total, we ventured over to the playground for some real fun.

The Thang:

Walls of Jericho routine was in order, and yes the walls finally came down

We ended up doing 8 total exercises 7 x’s, but the extra work was worth it! Here is the gist:

Each exercise do 10 reps w/ exception of lateral jumps and pull ups (AMRAP).

  • Box jumps
  • pull ups
  • Pistol squats
  • merkins
  • Lunges
  • derkins on bench
  • Lateral Leeps around back corner of playground- good cardio and leg work.
  • Ab rollouts

Mosey back to flag for flutters for Mary.

COT:

Praise for Skynyrd’s 2.0 Disney job! The world will be brighter place with Morgan providing her inspiration to things!

SYTG

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