Back BLAST Poshland 11/20 #GET BETTER #LOVE THY ROCK #20 DEGREE CLUB

Posted byDyn-o-mite!Posted in#Louisville

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12 HIMS braved the cold in the incubator this morning.  The Pax thought because of the cold we would sit around in our cars and drink hot chocolate….I had other plans!

Q: Dyn-O-mite!

Pax(11): Wham!, OJ, Gypsy, Kilo, Starchild, Swifty, Methane, Dunfey, Mr. Hat, Tool Time, Glaucoma.

We started off with a fast run to the Egg lawn to get the blood flowing.  Had Pax circle up for some warm up.

Warm UP: 25x SSH IC, 25X Plank Jacks IC, 15x Abe Vigodas IC, and 25x Imperial Walkers IC

Next we did an Indian run around the whole egg lawn and finished up under the overpass for I-64 where everyone grab a rock and partnered up.  It was dark, so not sure there was much consistency with the size of the rocks….I think I saw Kilo with a pebble!:)

THE THANG!

  1. Partner 1 Air Squats with rock while Partner 2 runs Bernie Sanders up the hill to middle of bridge and does 20X Curtsy Lunges with rock.  Normal run back down hill and switch exercise with Partner 1
  2. P1 Curls with rock, P2 normal run up hill and does 20x dips with rock on your lap, switch exercise with partner 1
  3. P1 Shoulder press with rock, P2 Bernie Sanders up hill and does 20X Merkin rows with rock, if possible.  10x each arm.  Normal run back down and switch with P1
  4. P1 diamond merkins on rock or incline merkins rotating hands on rock, P2 normal run up hill and 20X Derkins using either the curb or your rock to elevate your feet.
  5. P1 LBCs with rock on your check, P2 Bernie Sanders up hill and 20X Gas pumps IC of 1-2-3: 1, etc.

Swifty gave us a 10 count and we moseyed back toward Egg lawn to drop our rocks.  Pax thought workout was over but we still had 5 mins left and I didn’t want to let anyone down….so we did a little CATCH ME IF YOU CAN to run back.

CATCH ME IF YOU CAN:

Split up into two groups.  Group 1 did 10X Burpees while Group 2 ran Bernie Sanders around the egg lawn and toward the flag.  Group 1 ran to catch Group 2 and we alternated until we got back to the flag.   I know how much TT and Starchild love Burpees, so I made sure they got a few sets in!;)

COT:

We did some counting, did some naming, each shared something we are thankful for, and gave some announcements.  I finished up thanking the guys for letting me be part of this group and asking God to lead us out as better men.

Dyn-O-mite!

 

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