THE SCENE: Muggy September Morning
WARM-O-RAMA:
Old school track stretches
THA-THANG:
- Grapevine suicides on Fast n Easy’s Ladder
- 20x rock curls, overhead presses, triceps, squats, rows
- Bear crawls and reverse bear crawls w/ 30 prisoner get-ups, up hill and down hill
- Partner wheel barrows up and reverse on an incline with 10x merkins and diamond merkins
- 25x and 50x uphill, add 10 and decrease 10 with starjacks and smurfjacks
- Quad 20 combo: 20x, burpees, starjacks, smurjacks, prisoner get-ups
MARY:
7 HIMS broke out crawling and getting up by sticking with it to the end.
CIRCLE OF TRUST/BOM:
Preparation begins when it is only us by ourselves in the cold, dark evenings and mornings. Conference champions and other podium finishes do not happen automatically they are built with discipline.
Repetition is always the precondition for success.
MOLESKIN:
Prisoner get-ups does not mix with Chinese food. Ask Herbie.