21 strong at ALS on a beautiful Tuesday. We even had an FNG today. He's from Detroit so we named him "Recount".
Here's what we did.
Mosey to the Selwyn Teachers Lot (upper) for warmup: SSH, Heels to Heaven, Squat, MC, L/R Hip/Hammy stretch
3 team grinders: xfit Mericans, Double wide Mericans, Hip Slaps, Plankjacks, probably 1 more arm exercise I forget, LBC's, Knee Ups, squats, lunges, and probably one more I forget on the other end.
Mosey to the brickpile near the basketball court. pickup one brick per person. There was a lot of complaining about getting poison ivy, that these were not in fact bricks but something bigger, and that there is a bylaw in ALS that says "no coupons". But everybody got a brick and made it to the basketball court.
Partner up and work off 100 counts of the following exercise. Partner 1 exercise, partner 2 runs the stairs or the ramp loop at the gym. Curls, Goblet Squat, Tricep Extension, Dolly Press, Louganis, Woodchopper, Bent over rows, and maybe a couple more I missed. I ran 10 times, and I think most others did as well.
Return the bricks and mosey to the bars for an alternating partner pull up ladder 1 to 7 and back down.
Plank 1 min to finish at COT.
COT
Welcome FNG Recount - he was smiling so maybe he'll be back
Blood Drive on the 21st
Pigskin with the takeout
Playlist:
https://open.spotify.com/playlist/3fEPgJh8xT6FroFjgzdrHY?si=AdWUP_4-TE-6uoVbrqOv0w
Thanks Foo for the keys, always a pleasure