Time Off Helps……

QIC: Picasso
Date: 05/09/2018
PAX: Angus, Mr. Clean, Ohms, Ringwald, Sidekick, The Force (Nomad), The Count
AO: The Griff

Conditions

It doesn’t get better that this weather……. – Colonel Sanders

The Disclaimer

Disclaimer given.  I am not a professional.  You are here on your own free will.  Push yourself but don’t hurt yourself.  We will help you out if you hurt yourself.


COP

Mosey to the track to get the loins loose and the blood flowing

SSH x15

Arm Circles x 15 each direction

Alternating toe touches x 15

Squats x 15

SSH x 15

Mountain Climbers x 15

Shoulder Press x 15

The Thang

Straight Beatdown……nothing more.

Round 1

BOYO x 10

Sit Up x 10 + Rocket Jumps x 10

Long jump to fast feet x 10

Repeat x 2

 

Partners 

Leg press with partner x 20

Wall walks x 20

BOYO x 10

Plank + Mericans x 10

Round 2

Tuck jumps x 20

High knees x 20 seconds

Roo jumps x 15

Repeat x 2

MoM

Mosey back to the the American Flags

Fissure Swizzles x 20 seconds

American Hammer x 15

Planks x 20 seconds

American Hammer x 15

Fissure Swizzles x 20 seconds

Flutter kicks x 20 seconds

Fissure Swizzles x 20 seconds


Moleskin

“Taking time to do nothing often brings everything into perspective.” -Doe Zantamata

We live in a busy world. Every now and then, it is good and healthy to checkout from the world and do nothing. This should not be misconstrued as being lazy, but simply taking time to get back to normalcy and focus on what is important.

News

FBC on Friday – contact Mr. Clean for deets

Upcoming Qs

5/10 – Fissure

5/12 – Mr. Clean

5/14 – Sidekick

5/15 – Laces Out (days after his trail half marathon!)