Rope Fun

Weather: 29 degrees and partly cloudy. The waning crescent moon was low on the horizon.

PAX:

  • FNG – Don A. – Welcome!
  • Swazye
  • DC
  • PVC
  • Brickyard
  • Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warmup:

  • 30 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 30 – Up & Out Jacks
  • 10 – Week Pickers

Thang:

Mosey

  • 15 – Al Gore
  • 16 – Alabama Ass Kickers
  • 15 – Mericans
  • 15 – Rocket Squats

Mosey (next sets were done between light posts)

These exercises were done in pairs holding onto opposite ends of rope to provide resistance.

  • Roped Bear Crawl for front person and second person was providing resistance while doing an imperial walker
  • Planked Lat Pulls
  • Lateral Pulls
  • Bear Crawl with heavy resistance

Mosey

  • 15 Aquamans
  • 15 Speed Planks
  • 20 Hiesmans
  • 16 – Side Kick Through
  • 15 – Traveling Apes

Mary

  • 15 – Crunchy Frogs
  • 15 – Toe Touch Drops
  • 15 – LBC
  • 15 – Bicycles

Moleskin:

It was a chatty group this morning. Rope and Mr. Noodle had everyone a little nervous and some mubble chatter. Q had be dreaming up some new idea – it mostly played out well. The rope and noodles will be making another appearance soon. Thanks men!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s