Back-Blast 09.27.18 from Whineman’s Hill

AO: Whineman’s Hill (aka – Wyman Woods)
WHEN: 0530-0615
PAX: Grovetucky, Hack, Rash, Specimen
QIC: Mariah

It’s LEG DAY!
Almost rolled with 3 PAX, but Grovetucky and Rash rolled in right before the mosey. Headed over to the playground for C.O.P.

C.O.P.
SSH icx30
Sungods icx20
Cotton Pickers front – back + side – side icx25
Rash stretch
Gobbler Stretch – down dog lunge past hands right back to down dog lunge foot past hands left back to down dog icx10

THE THANG
Mosey to block wall

Super Circuit
ROUND #1 – as a group
Side step ups x15 ea
Bulgarian Squat x15 ea (runners pose)
Bulgarian Squat x15 ea (chest up) Plank for 6
– Mosey to playground little hill: Heals down backwards squat walk down with hands behind head (elbows back) and back up x20 + plank for 6
– Mosey around trail past grass hill, run up sidewalk hill to fire station (approx 400m). Bounce Squats x25 (wide squat with bounce to bring feet together at top then back apart) + plank for 6
– Mosey down hill to far entry corner of park (approx 400m). Leg Blasters: 20 Squats (up to toes calf raise at bottom and up), 20 in place lunges, 20 jump lunges, 10 jump squats. + plank for 6
– Mosey past flag back to block wall (approx 400m). Specimen is crushing it, but some loud burping made me think we might see some of his last night’s Dewey’s Pizza.

ROUND #2
Repeato running the loop OYO with lower reps: 10 reps on Bulgarian Squats, 10 hill squat walks, 15 Bounce Squats, 10-10-10-5 Leg Blaster, run to flag. Specimen set the pace and finished strong. No pizza re-served.

Flutter Kicks icx30
American Hammers icx15

Name-O-Rama + COT
We shared a few words about F3 and some simple mental benefits commenting on how all men are battling something whether they share it with us or not. Grovetucky took us out in prayer.

YHC,
Mariah

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