Grinding Out a Brutal Beat Down

AO: The Grindstone

When: 04/01/2019

PAX: Scully, Bell, Zohan

QIC: Olaf

Expecting low numbers due to spring break, we were surprised by a visit from Zohan. Always great to see fellow brother from another AO. After a few minutes of small talk, we moseyed into the gloom to get our blood flowing on this chilly morning. But it didn’t take long to warmup and start shedding layers.

Warm-O-Rama:

x12 SSH

x12 Good Morning

x12 Hillbillies

 

The Thang:

We chose the tennis court for the location of our pain stations. We lined up on the end of the fenced in area and completed an ascending array of exercised with a run across the courts after each round. Then rinse and repeated in descending fashion. Here’s the details.

x5 Lt. Dans – Run a lap

x5 Lt. Dans – x10 Merkins – Run a lap

x5 Lt. Dans – x10 Merkins – x15 Groiners – Run a lap

x5 Lt. Dans – x10 Merkins – x15 Groiners – x20 Squats – Run a lap

x5 Lt. Dans – x10 Merkins – x15 Groiners – x20 Squats – x25 LBC’s – Run a lap

Regrouped to rinse and repeat in descending order

x25 LBC’s – x20 Squats – x15 Groiners – x10 Merkins – x5 Lt. Dans – Run a lap

x20 Squats – x15 Groiners – x10 Merkins – x5 Lt. Dans – Run a lap

x15 Groiners – x10 Merkins – x5 Lt. Dans – Run a lap

x10 Merkins – x5 Lt. Dans – Run a lap

x5 Lt. Dans – Run a lap

 

Next we moved out to the parking lot curbs for a round of 11’s with a bear crawl and duck walk as our choice of movement. Exercises were toe raises and raised merkins on the curb.

Last we moseyed to the flag for Mary.

COT:

2nd F on April 11th at Wild Wing Cafe, Collection location

 

Naked-Man Moleskin:

Prayer for everyone traveling for spring break.

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