High Kickin’ Hillbillies

Eight men. 55 degrees Fahrenheit.  7:00 AM.
DISCLAIMER
PRAYER
COP
Abe Vigodas – 15 in slow cadence

Valley Merkins – 4 on QIC’s call

Through the Tunnel – 15 IC

Motivator from 10

Little Baby Arm Circles – 15 IC (forward and reverse)

Rockette Hillbillies – 20 IC (note: This was the first time we’ve done these at Iron Valley. It’s a Hillbilly Walker with a high kick after the “step” on each side. There was a small group of folks setting up the soccer field for a Relay for Life event later in the day. They seemed to get a [ahem] kick out of watching us do these. It’s nice to have an appreciative audience.)

Indian Run – 1 lap around the track

THE THANG

PAX partnered up for a Route 66 relay:

Partner A hits the track to find 11 (mostly) evenly spaced cones. Partner A briskly moseys to cone 1 and completes 1 rep of the specified exercise, briskly mosey to cone 2 and completes 2 reps of the specified exercise, … , and briskly moseys to cone 11 and completes 11 of the specified exercise (for a total of 66 reps). Meanwhile, Partner B stays at the “perspiration station” to work through a cycle of exercises continuously until tagged by Partner A at the conclusion of a Route 66 lap. Then Partner B works through a Route 66 lap while Partner A cycles in “perspiration station”. Repeat the relay until time is called.

 

The specified exercises for Route 66 were as follows:

• Lap 1 – Burp&Merk (e.g., last cone is a burpee with 11 merkins)
• Lap 2 – Copperhead Squats
• Lap 3 – Big Boy Sit-ups

 

The circuit for “perspiration station” was as follows:

• Tire Flips x4
• Pure Burn x10
• Squat Jump-ups x5 (stand under the pull up bar, perform a squat jump, grab the pull up bar, perform a pull up)
• Motivator from 7
• Lunges x10 each leg
• Rockette Hillbillies x10 each side (since they were a crowd favorite)

MARY
Sweat Angels – 20 IC

Gas Pumps – 15 IC

Heels to Heaven – 15 IC

Little Baby Crunches – 15 IC

CIRCLE OF TRUST
PRAYER
MOLESKIN
Copperfield inspires me.

ANNOUNCEMENTS
Sign up for the GrowRuck and rep F3NETN, sign up for the Goliath at the Gorge and dodge paintballs.