Repetition is Your Friend

AO: The Shadow

When: 08/03/2019

PAX: BiBo, Suds, CIA, Richochet, Seles

QIC: Seles

After a number of weeks with double digit PAX numbers, this Saturday had only five brave souls (end of summer vacations?, school starting distractions?, usual fart-sacking?) who came out for another Seles beatdown.  The air felt good at the beginning but the sweat angels appeared very quickly on this humid morning.

Warm-O-Rama:

11 Imperial Walkers, 11 Sumo Squats, 11 Side Straddle Hops, 11 Low, Slow Squats, 11 Mary Katherines i.c.   Rinse & Repeat

The Thang:

Mosey to picnic area at Austin school for Step-Ups and Dips: i.c. 11 reps, 3X each, alternating

Mosey out the back way from Austin to top of Nature Center Hill for Mary:  30 Heels-to-Heaven i.c.

Mosey to Stumps at the Nature Center for Step-Ups and Dips:  i.c. 11 reps, 3X each, alternating

Mosey back to base of the Nature Center Hill for Mary:  30 ABCs i.c.

Lunge walk to the top of the Hill (Side Straddle Hops for the six)

Mosey to Wyntercreek Tennis at the base of the Hill for Mary:  30 Boxcutters i.c.

Climb to the top of the Hill alternating Bear Crawls and Inch Worms (stop halfway for 10-count, YHC needed the break to make it the rest of the way!)

Mosey back to the bottom of the Hill for Grateful Dead

Mosey to the Fire Station for Mary:  30 Dying Cockroaches  i.c.

Mosey back to the Picnic area at Austin for Step-ups and Dips:   i.c. 11 reps, 3X each, alternating

Aerosmith to the wall near the Platform of Pain and partner up: Partner 1 does wall sit while Partner 2 does 5 8-count Body Builders switch and repeat 4X

Aerosmith to the Platform of Pain for final Mary:  50 LBC’s  i.c.

 

 

COT:

Suds took us out

Naked-Man Moleskin:

Q sign ups look strong with only a few sessions left in August to fill

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