Nothing lazy about this

When: 10/10/15

PAX: Darth Visor, Swiper, Firebird

QIC: Mufasa

4 Alpha PAX made it out this morning in a fine drizzle in the gloom, ready to work and get better. This is the after action report.

Warm up – all IC

  • SSH
  • Windmills
  • Cotton Pickers
  • Emperial Walkers
  • Squats

The Thang:

Mozy to planter boxes. Pick your spot. All done in IC.

  • 20 dips
  • 15 incline merkins
  • 10 merkins
  • 5 decline merkins
  • 20 step ups
  • 200 yard recovery run
  • Rinse and Repeat

Mozy to field of dreams. Pick a partner.

  • Lazy Dora 1-2-3
    • 100 merkins total – 1 partner does 10 at a time while other planks – switch.
    • 200 LBCs total – 1 partner does 20 at a time while other 6 inch hold – switch.
    • 300 Squats total – 1 partner does 30 at a time while other in a squat hold – switch.

To the rocks! Darth Visor takes over. 

  • Curls
  • Overhead presses
  • Skull crushers
  • rinse and repeat
  • curls – 5 at time, drop rock and move one to the left until we’ve gone all the way around the square.
  • Rock situps with partner while passing the rock. 50 total
  • Overhead hold while running – when one drops, stop for rock squats.
  • Move to the bottom of the hill with your rock.
    • Sprint to top of hill with rock. Leave it there, sprint down and 10 burpees. Sprint back up.
    • Rinse and repeat.
    • Recover rock, run back down and back up while carrying rock. At the bottom hold rock overhead till the 6 is in.
    • Rinse and repeat.
  • Replace rocks

Back to field of Dreams – Mufasa takes it back.

  • Lt. Dans – Ratio of 1 squat to 2 single leg lunges counting up to 8.
  • Sprint back to start line with dead legs!

6 MOM

  • Dolly
  • Dying cockroach
  • Freddie Mercury
  • Mason Twist
  • Crunchy Frogs (led by Darth Visor)
  • Flutter

That’s enough of that. Back to the flag, sprint at the end!

Name-o-rama

COT

  • Swiper has had a birthday!
  • Firebird new baby doing well.
  • Mufasa celebrated wedding anniversary this week.

Moleskin

  • is seems as our motto should be “if it ain’t raining, we ain’t training”.
  • Firebird handed out cigars – first time back since baby born (10 days old)
  • Crack still on call for the baby, due any time now! He came out to plant the flag – TClaps!
  • Coffeeteria discussion revolved around mission work in 3rd world countries and how we can make a difference – good stuff.

 

 

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