Conditions: 44 Degrees, Rainy, Muddy, and plain wet
Welcome/Disclaimer
Prayer – Roadblock
Warm Up
Groin Stretch – 10 sec each leg
Thigh Stretch – 10 sec each leg
Hamstring Stretch x 2 – 10 sec each
Overhead Arm Pull – 10 sec each arm
Abe Vigoda x 20
Side Straddle Hop x 20
Through the Tunnel x 20
Little Baby Arm Circles x 20 Front and Back (40)
Merkins x 10
Crunch & Hold x 10 each side with 4 count hold
Flutter kicks x 20
Mountain Climber x 15
The Thang
Circuit Maintenance with Cardio Loop – Static loop of exercises in amphitheater along low walls, marked by arrows at each station, then mosey up to light poles vicinity of fences ADA stream overlook, sprint AYG to light pole, mosey up to next station, sprint AYG, mosey to next station, sprint AYG, mosey back to ampitheater – Rinse & Repeat.
Merkins x 10
Wall Crawl +/- 60 feet
Crunches x 10 each side
Dips x 20
Bear Crawl +/- 80 feet
Heels to Heaven x 20
Open Wheel Barrow +/- 30 feet
Burpees x 5
Mosey to Sta. #1, Sprint or AYG to Sta. #2, Mosey to Sta. #3, Sprint or AYG, to Sta. #4, Mosey to Sta. #5, Sprint or AYG to Sta. #6, Mosey back to Ampitheater.
Rinse-Repeat ~ 3 laps
Burn Out
90 Second Merkins
45 Second Merkins
Cool Down
Side Straddle Hops x 30
Arm Pretzels x 30
Count-0-Rama
Name-O-Rama
COT
Closing Prayer – Roadblock
Announcements – Donatello
Moleskin:
Success: Made it through VQ. Had fun. Stayed Loud. Enjoyed the mud and some select dog feces & whatever that other brown squishy stuff was. Enjoyed sharing with 2.0.
Fail: Failed to set up buddy teams for loop. Failed to make signs causing confusion. Overshot target on resistance elements by a bit, will adjust and fire for effect on next Q.
Every chance I get to come out and enjoy the weather you mad dogs I am thankful, humbled and leave fired up. There is a whole lot of never quit in our group(s). Stay motivated, stay hard and above all else be thankful for today and being on the sunny side of the sod. Roadblock Out.
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