06/10/2023 - Steel Town - More Bricks in the Wall

AO: Steel Town

When: 06/10/2023

PAX:

Number of Pax: 8

Pax Names: Abacus, Bambi, beta, Chrysalis, Dr. Luck, eager beaver, Milestone, Open House,

Number of FNGS: 0

FNG Names:

QIC: Doctor Luck


The BackBlast:

Disclaimer verbally accepted by all.

Warm-o-rama: Roof raisers; neck rolls, trunks rolls, Abe Vigodas, grass pickers, squats, merkins, SSH.

Everyone drew a pair of bricks from the trunk of my car.  Moseyed from upper parking lot to lower parking lot, then back to the pavilion.

The Thang.

Reverse Crunches IC x 10.

Merkins IC x 10.

Pull ups, OYO to personal max.  No assistance bands.

External Rotations w/ bricks x 20.

Dips x 20.

Squats x 30.  “Legs feed the wolf.”

Lying Hip Extensions x 20.

Calf Raises x 20.

Crunches x 20.

Plyometric Merkins.  OYO to personal max without, you know, landing on your face.

Seated Reverse Fly with bricks x 15.

Lateral Raises with bricks x 15.

Full Elevation Dips (heels on opposite bench) IC to 20.

Split Squats, 10 each leg.

Squat Jumps x 20.

American Hammer, holding 2 bricks, IC to 10 (or maybe more).

Decline Merkins, IC x 10.

One Arm Row with bricks, 10 on each arm.

Didn’t have time for One-Arm Tricep Extensions, Hanging Tucks, or Aiken Legs, alas.

Mary.  Literally 6 minutes.

CoT: Count-a-rama; Name-a-rama; Announcements; prayers; Picture, which I may or may not be able to get load.

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