AO: Steel Town
When: 12/04/2023
PAX:
Number of Pax: 3
Pax Names: Dr. Luck, Open House, Spoiler,
Number of FNGS: 0
FNG Names:
QIC: Doctor Luck
The BackBlast:
Two for EBS. Ran 2.5 miles.
Disclaimer verbally accepted by all.
Warm-o-rama. My idea is to get the joints loosened up a little, then get the blood flowing to the muscles a little, so: Neck rolls; Trunk rolls; Overhead claps; Large arm circles; Abe Vigodas; Shoulder taps; Peter Parkers; Imperial Walkers; Grass pickers; Merkins, Mountain climbers. Most IC x 10.
Mosey to pavilion.
Round One: Pull-Ups, OYO/OBE; Merkins, IC x 15: BBSUs, SC x 30; Squats, SC x 40.
Round Two: Pull-Ups, OYO-OBE; Decline Merkins, IC x 15; LBCs, IC x 20; Step-Ups, IC x 20 each leg.
Round Three: Pull-Ups, OYO/OBE; Diamond Merkins, IC x 13; Box-cutters, IC x 40; Lunges, IC x 20.
Round Four: Pull-Ups, OYO/OBE; Pliometric Merkins, OYO/OBE (Big Shout-Out to “Spoiler” who did the hand-clap version); V-Ups, SC x 10; SSHs, IC x 20.
Mary: Fire hydrants; mosey to flag.
CoT; envoi.
Many places I would rather have been at 5:00 AM; no place I would rather be at 6:15 AM.