Eight mates (1 FNG) joined me in the gloom for a little shoulder burn…..wait here comes one more…
It’s Skynyrd with a personnel escort from his wife at 5:30 a.m.; they don’t want to make two trips into town.
Let’s Mosey….
Brisk mosey down to the base of Kill- a-man –Jaro for warm ups.
15 – Side Straddle Hop IC
15 – Hillbillies IC
15 – Sun Gods
The Thang
Everyone select two “Croutons” and up to the field for a little four corner SHOULDER SLAUGHTER!
With rocks elevated above the shoulders do the following:
– Hop on either side of the line down to first corner
– 25 straight arm front shoulder raises with rocks, side lunge to the 2nd corner
– 25 straight arm side shoulder raises with the rocks, side lunge to 3rd corner with opposite lead leg
– 25 butterflies with rocks, hop on either side of the line to start
– 25 Overhead presses with rocks
Two rounds of Howling Monkeys and rinse and repeat SHOULDER SLAUGHTER at 15 reps.
Those little rocks sure do get heavy. Mosey across the parking lot to the hill.
Hill Work
Run down /50 plank jacks, bear crawl up/ 50 LBC
Run down /40 plank jacks, bear crawl up/ 40 LBC
Run down /30 plank jacks, bear crawl up/ 30 LBC
Run down /20 plank jacks, bear crawl up/ 20 LBC
Run down /10 plank jacks, bear crawl up/ 10 LBC
Mosey to the “crouton” pile…
Brief session of Colt 75 with our precious stones
25 lower half curls
25 upper half curls
25 Full curls
Indian run to the flag and on your 6
Finish up with Rosalitas, Freddy Mercury and the Flutter.