It was a dark and stormy night. No really, it was. After waves of rain and wind had washed over the Alpha region over night, YHC was relieved to see that the rain had subsided by 0445. As the PAX gathered in the parking lot at Caney Creek we were missing the NLB PAX again. No problem. At 0515 we mosied.
A long lap of the parking lot to the street, back to the turn around at the back and return to the starting point.
Warm-o-rama
- SSH IC
- Weed Picker IC
- Windmill IC
Mosey up the trail to the top of Mount Caney for:
Thing 1
Run the loop and stop at the concrete pads:
- 30 Step ups, each leg at stop 1
- run half loop
- 30 Dips
- run half loop
- 30 Merkins
- run half loop
- 30 LBC
- run half loop
- 30 squats
- run half loop
- plank for 6
Run back down the trail to the parking lot for:
Thing 2
Grab a girlfriend from the back of my truck
Exercise then run to the front entrance and back for next exercise. Exercises all with your girl:
- Hammer Curls
- Overhead Press
- Bent over Rows
- Skull Crushers
As we finished up the rain returned with a fury so we moved to the pavilion for some bench work:
- Step ups 20 IC x2
- Dips 20 IC x2
Partner up and revisit IHOPS bats:
- AMRAP pullups while partner does squats
- Flapjack
- Rinse and repeat
And now for something completely different:
The Rubicon 6 pack:
Partner 1 lies on back, partner 2 stands with a foot on either side of partner 1’s head. Partner 1 grabs partner 2’s ankles and raises legs to 90 degrees (straight up) and partner 2 throws them at the ground and partner 1 does not let them touch the ground and returns legs to straight up. Throw forward, left and right for 30 seconds. Then flapjack.
Another round of exercises with your girl but with no running. Time is short.
- 30 Hammer Curls
- 30 Overhead Presses
- 30 Bent Over Rows
- 30 Skull Crushers
Mary
- LBC
- Dieing Cockroach
- Flutterkicks
COT
Prayers for NLB PAX, summer travels.