Back Track

It was hot today, I think even a brisk walk could have gotten everybody to sweat.  But this is Fortress and Coach wanted to run a bit so we had to do what we had to do…

Here’s what we did:

Mosey to Providence Prep lot:  SSH, IW, Copperhead Squat, MC, L/R Hip/Hammy stretch, flutters

Mosey to the St. Gabe’s Back Track for a Dirty McDeuce – 12 rounds of 12 reps, 4 laps – read the lexicon if you are truly interested.  I think we did most of the following: Squat, Lunge, Jump Squat, Prisoner Getup, Merican, Trailer Park Merican, Hip Slap, Carolina Dry Dock, Knee up, Rosalita, Dolly, Heels to Heaven.  Laps in between each round.

Team up into 3 for some track grinders.  Plank, Dry Dock, Hip Slap, Lunge, Squat, and I forget what else.

Mosey to the St. Gabe’s Bastion COT spot and grab a rock for some Rock Mary:  Dolly Press, Louganis, Jacknife, Tantrum Twist – I think that was it.

Mosey to COT and plank it up for a few min. in the 4 corners.

That is all

COT:

F3 Dads Train Lot Freedom Park Sat.

Snoop’s 50th next Mon (Big Hair), Tue (Black Widow)

Balsa Gliders and Connells tonight

Revolution, MIP, YMCA Teens on Sat.

Haywoodstock next Fri. night – Swing State seeking BBQ assistance

Need Fortress Q’s

Chowdah with the takeout – thanks guys for the keys !!

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