Date: 6/13/2019
Temp: 67
Weather: Glorious!!!
Count-off & Name-O-Rama:
PAX: Chairman Mao, Sweet Baby, and Arrrgggghhhhh
QIC: Rump Roast
AO: Burleson Park
Intro/ Warm-o-Rama
IST x20 IC
Ranger Merkins x 16 IC
SSH x20 IC
Dancing Bears x10 IC
Cotton Pickers x10 IC
Mickey Mouse Merkins x10 OYO
–>Mosey to east side “Wheel of Merkins” x12 IC each position 48 total
–>Mosey to the southeast corner of the parking lot north of the park for “Prayer Squats” x20 IC
The Thang:
*Ascending Curb Crawl
Bear crawl to the opposite side, turn & 1x Derkin
Crawl back & complete 2x Derkin to 15 OYO
*Bolt 45’s
Full stand down to 1/2 squat x15 IC
1/2 squat all the way down back to half x15 IC
Full squat x15 IC
*Dirty hook up. IC x10
Plank facing the wall.
1. right hand up
2. Left hand up
3. Right hand down
4. Left hand down.
*Lt. Get-ups
Two leg lunges fwd then a prison get up across the field to finish us out
Circle of Trust (CoT):
Thank you to the PAX that continue to show up on Thursdays #2ndCT to give us an option other than running. I know a lot of you like to run and while I can’t fault that, we would love to see you work a Second Choice Thursday in from time to time. The feedback I’ve received is that there worth coming out for. T-Claps to Sweet Baby and Chairman Mao for continuing to show up and show support. Rump prayed us out.
Playlist:
Google Play – Cardio Hip-Hop
https://play.google.com/music/r/m/L32yrfpurbl35etin6vdhf7tcxu?t=Cardio_Hip_Hop
Moleskin:
Today was about getting better… We did more reps of Ranger Merkins, more Dancing Bears, more Mickey Mouse Merks, more reps on Wheel of Merkins, more reps in Ascending Bear Crawl, and added the Dirty Hook-up and Lt. Get-ups to the mix. Gotta say those Lt. Get-ups and Bolt 45’s ain’t no punk! It was a light run day even for a Rump work out but we got in the extra chest and arm work today. Noticed that the 5am tennis players at Burleson is the same hippie looking dude from Caruth on Wednesdays. We only needed the courts for the Dirty Hook-ups so they shared one side with us. It was a pretty uneventful workout. The extra reps on the Ascending Bear Crawl kept most of us to grunts, moans, and heavy breathing! Chairman got there and did some EC on his own and then also walked/moseyed home. For the FIRST time, I remembered to take a picture and due to technical difficulties, they were lost.
Announcements:
– Q Source tomorrow @ 1130, usually Preston Center-ish
– 2nd F next TOMORROW, Friday 6/14 location seems like it’s going to be Ozona’s
– OMAHA on the Ft. Worth work out for tomorrow. Alright Alright is out-of-pocket so we’ll be meeting at Le Madeline on Mockingbird at 0430 for anyone wanting to carpool and go work out in Ft. Worth.