AO: asylum-am
Q: P3
PAX: Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Sawdust, Gibbler, Tropicana, Hands
FNGs: None
COUNT: 8
WARMUP:
5 Eaasssy Up/Downs
SSH
Run around AO
Cherry Pickers
Abe Vigoda’s
Runners Stretch
Upward/Downward Dog
Tempo Merkins
Shoulder warm-up (MPs, Front, Arm Circles)
THE THANG:
Billy Strings Roulette
Station One (AO):
Ascending Ladder starting at 1 rep, add a rep every round until end of randomly shuffled Billy song
1st Song – “Stuck Inside of Mobile with the Memphis Blues Again” (Bob Dylan Cover) – 7:41
– Lawn Mowers (each side)
– Jump Squats (No CMU
– Dirkins (Feet on CMU)
Run a lap at every interval of 5 (5, 10, 15, ect)
Station Two (Baby Everest):
2nd Song – “Gild the Lilly” – 7:53
Ascending Ladder starting at 1 rep, add a rep every round
– CMU Thrusters
– CMU Big Bois
– CMU Bent over rows
Run up Baby Everest at every interval of 5
Station Three (The Cloud):
3rd Song – “Run Down” (Jeff Austin Cover) – 4:09
Ascending Ladder starting at 1 rep, add a rep every round
– Blockies
– CMU Curls
– Goblet Squats
Run Lap around Cloud at every interval of 5
Station Four (Pavilon):
4th Song – “Eight More Mile to Louisville” (Grandpa Jones Cover)
Ascending Ladder starting at 1 rep, add a rep every round
– Up and Over Mericans (each side)
– Table Rows
– WW3 Big Bois
Run Lap around Pavilon at every interval of 5
Start back at Station One and start where left off on rep count.
Made it back to station one for one more full tune and about 1 minute of 6th song.
5th song – “You Must Come in at the Door” (Professor J.E. Franklin original but gospel song performed by many bluegrass bands over the years)
6th song – “Lonely at the Top” (Randy Newman cover)
MARY: None
ANNOUNCEMENTS:
Hardship Hill coming up! Also convergence oppurtunity this weekend! Contact Borg for more details.
COT:
Shared common parenting struggles in the COT and quote “The goal of parenting isnt to create perfect kids. It’s to point our kids to the perfect God.” – Paul David Tripp
