400% (Hump Day Hangover)

The BackBlast:

Four well-rested men showed up for the 2nd installment of Hump Day Hangover, the best late start Wednesday workout option in the Metro! We will start at 6:45am next week as school is back in session.

The Thang:
• Mosey down the right side of the track, and down the steps for COP on the brick patio at the corner of Colony & Runnymede.
• COP – SSHs x20, IWs x20, Copperhead Squats x20, Planks w/ Grapevine stretches, arms high & elbows low. Mosey down Colony sidewalk to the Selwyn Elementary entrance.
• Squat Jump Suicides – 5 at the first light pole, 10 at the second and back for 5, 15 at the 3rd and back to start for 5 more. Mosey up the back entrance of AG to the rock pile.
• Rock Work – grab a rock that would make your mom proud and perform the following: curls x20, overhead press x20, bentover rows x20, Louganis x20, rock merkins x20. Three more rounds (reps of x20, x16, x12) with a mosey in between rounds. Return your rocks and head to the basketball court for some wall sits…4 successive 10 counts while on the wall.
• Finisher – the final segment included: GAAP-ups, run up the high stairs, dips, up the short set of stairs, merkins, run up the far stairs. Rinse and repeat for 3 rounds with reps of x20, x16, x12

NMM:
• We had a 400% increase in numbers this week!
• The pax were pleased with today’s solid beatdown…we ran only 1.5 miles, but we kept things moving with a nice mix of cardio and strength work.
• Great to see Foo (thanks for the tunes), Butcher and Ditka (#Kotter) this morning. I think I heard Foo say, “I’m going to be feeling this later”…music to a Q’s ear…

Announcements
• Community Matters 5K this Saturday, 8/23 at 8am…sign up and sponsor a CRM brother
• AG Cleanup – Saturday 8/23 from 10am to Noon…bring rakes, gloves etc. and make our AO shine!

Reminder: 6:45am start next week as school is back in session next week

GAAP