4 hunky men, and @jester, converged upon the #arrowhead training grounds on a beautiful 53 degree morning.
DISCLAIMER
PRAYER
COP
Inspired by the consumption of 4 IPAs the night before, yours truly provided a well needed warmup, consisting of SSHs, Mountain man poopers, Abe Vigodas, Slow mercans superset with hip extensions in plank position, and some other greatest hits that I cannot remember. .
THE THANG
Station 1, was inspired by everyone’s favorite lower body complex, Mount Everest. However this was Mount Florida as we used the flat parking lot instead of a hill.
Heavy bag walking lunges between the numbered parking spaces and 3 bag squats at each number, for a total of 5 numbered spaces. Coming back, walking shoulder presses with bag curls at each number.
The second round was reverse walking lunges with squats every number, and coming back was walking bag curls with bent over rows at each number.
Station 2 was in the grass, reverse bear crawls with bag drags until we reached the covered walkway. At the walkway, we did 3 rounds of wall sits while passing a bag down the line and back, 3 times. That was completed for 3 rounds with 3 variations of bag passing.
Station 3 was the Pain cave. Alternating steps ups and a squat x 5 rounds.
Station 4 was the swings for a superset of 10 underdogs and 10 4-ct. Mountain climbers x 3 rounds.
Station 5 was 8 min of Mary which had us doing flutter kicks, heels to heaven over our bags, Freddie Mercury plank position shoulder taps, and boat/canoes.
MARY
We welcomed a guest, @Mullet from Charlotte
CIRCLE OF TRUST
PRAYER
MOLESKIN
The floor is not the ground, and don’t you dare ever say it is.
ANNOUNCEMENTS
Convergence is next Saturday for the passing of the title of Nan-Tan
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