We Have the Strongest Backs

It was a low 50s kind of morning with enough wind to make you think, it’s chilly.  6 PAX ventured out for a solid morning of work.  With access to pullup bars, swing sets and a general focus on the posterior chain – Arrowhead’s back game is next level.

DISCLAIMER

COP

• SSH IC x20
• Abe Vigoda IC x10
• LBAC IC x 10 fwd/rev
• Seal Claps IC x10
• Imperial Walkers IC x10

Mosey to the swingset area to dump our coupons.  Then mosey to the monkey bars

THE THANG

If Lt. Dan and a Mexican Jumping Bean had a baby, and it was delivered by a doctor named Squat Pullup.  That’s what we did.

• 1 pullup, 4 squats
• 2 pullups, 8 squats
• 3 pullups, 12 squats
• 4 pullups, 16 squats
• 5 pullups, 20 squats

We’ll go with that.

Mosey to the general area of where we dropped our coupons.  YHC forgot to write down anything, and the usual supply of kid chalk in the vehicle has been depleted. (of note, Jester carries chalk in his vehicle. But his vehicle was too far away, so no chalk for you).  So PAX went through the first round as a group before we Rinsed/Repeated on our own.

Station 2: Base of hill, doing all five moves back-to-back

• 10 LBCs
• 10 Flutter Kicks IC
• 10 Freddie Mercuries IC
• 10 American Hammers IC (thanks to student Precious reminding teacher Gutterball that we forgot these the first time – [yay more HW])
• 10 V-ups

Station 3: Middle Hill (at bend)  we rucked our coupons up the hill the first time and planted them at mid-hill.  Each subsequent time we ran the hill. (all five moves back-to-back)

• 10 KB swings
• 10 curls
• 10 bent over rows
• 10 upright rows
• 10 coupon squats

Station 4: Top of Hill

• 25 merkins

Station 1: Swing sets

• 25 Underdogs

MARY

No time

CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
None really