- QIC: TWISTER
- When: 06/15/2019
- Pax: Assassin, Beacon, Cake Boss, Harry Carry, Hurler, Manziel, Old Bay, Pigeon, Short Sale, Spitz, Twister
- Posted In: Millllkshake
BIG DAY at THE YARD!!
11 showed for THE YARD this past Saturday.
4 elected a pre-run. 3 for a 10K: White Lighting, Harry Carry and Cake Boss with one for a 5K: Twister
Disclaimer was provided with the admonition that part of the “moderate” is that THE YARD is only :50 long. So, off to the THANG:
Warm up – SSH, Plank Work, Lunges and very slow and low squats!!
The PAX were given the option of using a Cindy (cinder block) or a rock for the balance of the workout. Five PAX elected a Cindy – excellent choice.
Mosey to hill (gentle slope) at entrance of FMMS. Here the PAX executed a Jacob’s Ladder of 10 (not 7) with Bomb Jacks and Jump Squats carrying their “coupon”up and down the gentle slope.
Next, mosey to parking lot to south of FMMS and execute a two rounds of:
- 20 curls
- 20 prone presses
- 20 skull crushers or rows
Mosey back to the gentle slope at entrance
2nd Jacob’s Ladder of 7 with Merkins and Squats with three rungs achieved before moseying back to COT for a bit of ab work.
The MOLESKIN: why the burden – besides enhancing the workout, the extra weight represents the burdens that we all carry around with us – let’s loosen those by giving them up to our Lord!!