Shooting for a full-body workout
AO: Boneyard
When: 04/10/2023
QIC: Valley Girl
PAX (10): Dinghy, DREAMER, FannyPack, Mater, Morphine, Speedo, Stroller, Trebek, Zohan
Preamble:
It’s been a minute since I was at Boneyard, great to get down here and see some faces I don’t see often and run a BD.
Warm-O-Rama:
Short mosey over to the lot by the small field. WMH, Reverse lunges, hillbillies, good mornings, CH squats
The Thang:
Had the board of pain set up in the lot for an escalator. The lap around the lot had cones set up in the middle on each side and on each end. Run a lap stopping at each spot for the exercise with decreasing reps. First set and last set is at the board.
| Burpees | 10-8-6-4-2 |
| Bonnie Blairs(A) | 10-8-6-4-2 |
| Mercans | 20-16-12-8-4 |
| Bobby Hurley’s | 15-12-9-6-3 |
| Dercans | 15-12-9-6-3 |
| Crunchy Frogs | 15-12-9-6-3 |
| Bodybuilders | 5-4-3-2-1 |
| Prisoner Squats | 10-8-6-4-2 |
Over to the small field – line up on sideline for some foxhole. BBSU, roll over, Mercan, roll over 2 BBSU, roll over, 2 mercans, etc etc. To the middle of the field- this was challenging.
Another escalator- 10 Squats on the sideline, run to middle, 10 mtn climbers, run to other sideline, 10 Drydocks. Run backwards to start, do it again dropping 1 rep. Got to under 5 then ran to the flag.
Finished with flutters and gas pumpers
COT:
It’s been a year since Ready Mix unexpectedly passed. Prayers to his family.
Prayers for Zohan to fix his lingering back pain and his friends with some challenges with their son.
Prayers to Fannypack for family health.
Naked-Man Moleskin:
F3 is awesome. So many great HIM getting better at AO’s all over the country. I love to get out to other AO’s to meet new people and see faces I don’t get to see often.