Arms Abs and Legs

Preamble:

Ballboy and YHC had a 1.5 mile preRuck. Good for the soul.

Warm-O-Rama:

Started out with some sobriety baby arm circles Moroccan night club, SSH, Wind Mill, Copperhead Squat.

The Thang:

Head to parking lot mid point facing theatre. Line up and race to the sidewalk. Upon arrival, we partnered up fastest with slowest and so on and so forth. Ended with a 3some because of the odd number.

YHC explained the morning.

Round 1 – Arms:

Run with your partner to the light pole and back. Stay with your partner.
10 Burpees, 20 Hand Release Merkins, 30 Shoulder Taps, 40 Merkins, 50 air presses.
Rinse and Repeat starting with the run and ending with the air presses.

As PAX finished, there were some yogaish and other exercises called as the Homer/Sugar caught up  and finished our reps.

Round 2 – Abs:

Run with your partner to the island and back. Stay with your partner.
10 V-ups, 20 WW1 Sit Ups, 30 American Hammers (single count), 40 LBCs, 50 Freddie Mercury (single count)
Rinse and Repeat starting with the run and ending with the freddie mercury

As PAX finished, there were some yogaish and other exercises called as the Homer/Sugar caught up  and finished our reps.

Round 3 – Legs:

Run with your partner 1/2 to island and back. Stay with your partner.
10 Squat Jumps, 20 Bonnie Blairs, 30 Lunges, 40 Squats, 50 Flutter Kicks
Rinse and Repeat starting with the run and ending with the flutter kicks

As PAX finished, there were some yogaish and other exercises called as the Homer (sugar left mid reps to take care of his kids) caught up  and finished.

Mosey back to flag for a variety of Maryish exercises.

COT:

Announcements: Alpha Convergence this weekend at Norseman. Afterwards, help is requested at Readymix home to help put out mulch/pinestraw. See Meatball for details.

Naked-Man Moleskin:

Great to be back with the group. Lots of Mumblechatter as we figured out what we were doing and the reps and “is this gonna be all shoulders” — the mumblechatter turned to silence as everyone powered through a pretty tough workout. I borrowed and modified this one from Green Machine in Nashville. Definitely one to keep in the phone for future needs with some one doesn’t show up to Q.