THE SCENE
70 and Clear
Welcome and Disclaimer
THE THANG
SSH x 25 IC 4 CT
Toe Touches x 10 each leg IC 4 CT
Squats x 20 IC 4 CT
8X run across the parking lot, intensity pyramid.
After each length, 10 Merkins OYO. (Yes Archie, this is still the warmup)
Mosey to benches at the top of Cardiac
DIG DEEPER
4 stations on the hill (#1 at the top, #4 at the bottom)
Order of operations:
1
2 1
3 2 1
4 3 2 1
All reps OYO
Station instructions:
1: 25 SSH then run down
2: 30 squats then sprint up to 1 (station 2 is halfway between hairpins)
3: 10 lunges each leg and backpedal up to 2 (station 3 is at the false bottom we’ve been using lately)
4: 30 high knees each leg and high skip up to 3 (station 4 closer to the actual bottom of the hill)
Flutters, Bicycle kicks, and leg lifts until we regroup.
DIG DEEPER – PART II
Round 2, let’s do it again.
“It never gets easier, you just go faster” – Greg LeMond
Al Gore, Plank, and bicycle kicks until we regroup.
Mosey down and up cardiac to fetch all the cones and instructions. Mosey back to the AO
2 hill sprints to the gate, split up by Merkins OYO until we regroup
2 minutes of Boat-Canoe from Proton
COT
Count off, Name-o-rama (11 PAX)
BOM
And now some good news:
Behold the Man upon a cross, my sin upon His shoulders;
Ashamed, I hear my mocking voice call out among the scoffers.
It was my sin that held Him there until it was accomplished;
His dying breath has brought me life, I know that it is finished.
Isaiah 53:5
But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.
MOLESKIN
They call me Frenchie and its July, when the best cyclists in the world flog themselves in the mountains of France. Today we paid them tribute. Fitting for the day, Code Brown came flying down the hill on his bike in impressive fashion just before we kicked things off. 11 strong for a Tuesday at the Asylum. It was an honor and a privilege to lead such a strong group of men.