Easy Core Day

No extra credit runners this am after The Silent Assassin’s little pain infliction yesterday at Attila. That was less than desirable.

But a few showed for the next day repeato and so at 0700 we circled up for COP.

SSH, IW and Merkins, about 15 or so IC.

Mosey to soccer field for a circuit with six stations positioned about 30 yards apart. Hit the station, mosey to next and we did four cycles.

Station 1 – 20 KB swings.

Station 2 – 20 merkins

Station 3 – 20 Situps

Station 4 – Plank for circle count to 60

Station 5 – 20 Squats to the bar

Station 6 – 10 Pullups.

Grab your bell and head to parking deck.

Level 1 – 15 KB Press

Level 2 – 15 KB Press, 15 KB Squat

Level 3 –  15 KB Press, 15 KB Squat, 15 KB Triceps

Level 4 – 15 KB Press, 15 KB Squat, 15 KB Triceps, 15 KB Russian Twist

Level 5 – 15 KB Press, 15 KB Squat, 15 KB Triceps, 15 KB Russian Twist, 10 KB Push Press each arm

Level 6 – 15 KB Press, 15 KB Squat, 15 KB Triceps, 15 KB Russian Twist, 10 KB Push Press each arm, 15 KB Lawnmowers each arm

Level 7 – 15 KB Press, 15 KB Squat, 15 KB Triceps, 15 KB Russian Twist, 10 KB Push Press each arm, 15 KB Lawnmowers each arm, 15 KB Curls

Now on top of the deck, grab some wall.

From standing position, slow descent into peoples’ chair. Marching IC to 20

12 Donkey Kicks OYO

Back to wall, slide down to Peoples Chair. Arms crossed in front. Macarena IC for a bit

Over to wire rope rails.

20 dee squats IC

12 Derkins OYO

Back to lot for COP

Takeout by Hallpass

 

NMM:

Pax all stayed together for this one. Good chatter, not too much mumble.

YHC loves the deep squat. Getting your butt down to 12″ off the ground is how Kieffer will get those buns of steel for summer showdown.

Marching in People’s Chair is killer on quads. Crowd pleaser.

VW bailed early to run 5k with a friend’s daughter. What HIM is all about. Tclaps.

How hard is counting to 60?

Convergence on 7.4.18 at 0630, Elizabeth Traditional Elementary School.

Thanks for the reins this am, MB and Pigskin.

C you real soon, Y because we love you.

DRM

 

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