One at a time

What a Saturday!  Seeing Van Gough and Mongoose on the Q at other sites I decided to lure the PAX with a promise to focus on one thing at a time.  18 pax showed up and were able to experience Purgatory today.

530 – warm o rama

SSH x 15 IC, IW x 15 IC, Abe Vigoda OYO, Mountain Climbers x 15 IC, Copperhead Squat x 10 IC

Mosey to the deck

Focus on legs –  Bulgarian split squats x 10 IC, alternate leg Bulgarian split squat x 10 IC, rocking chair lunges x 10 IC, alternate leg rocking chair lunges x 10 IC, monkey humper x 10 IC.  Run a lap around the parking lot to shake out the legs.   Bulgarian split squats x 10 IC, alternate leg Bulgarian split squat x 10 IC, rocking chair lunges x 10 IC, alternate leg rocking chair lunges x 10 IC, monkey humper x 10 IC.  Run a lap around the parking lot to shake out the legs.  Bulgarian split squats x 5 IC, alternate leg Bulgarian split squat x 5 IC, rocking chair lunges x 5 IC, alternate leg rocking chair lunges x 5 IC, monkey humper x 5 IC.

Mosey to rock pile.  get a medium sized rock and take it to the wall

Focus on shoulders – Front raises x 10 IC, Overhead press x 10 IC, rocks down – mike Tysons x 10 OYO.  rest shoulders – rebound drill x 20 OYO. Front raises x 10 IC, Overhead press x 10 IC, rocks down – mike Tysons x 10 OYO.  rest shoulders – rebound drill x 20 OYO. Front raises x 5 IC, Overhead press x 5 IC, rocks down – mike Tysons x 5 OYO.  rest shoulders – rebound drill x 10 OYO.

return rocks and pick up 2 small rocks.  Mosey with rocks to playground

Focus on Back – pull ups AMRAP, bent over fly with rocks x 20, lateral raises x 20.  tennis courts – run suicides.  pull ups AMRAP, bent over fly with rocks x 20, lateral raises x 20.  tennis courts – run suicides. pull ups AMRAP, bent over fly with rocks x 10, lateral raises x 10.  tennis courts – run suicides.

return rocks to pile and mosey to parking lot

Focus on Chest – everyone get some curb – Urkin x 10 IC, Derkin x 10 IC, Urkin x 5 IC, Derkin x 5 IC.

mosey back to start

Mary – Heels to heaven, LBC, penguin crunch, Freddie Mark.

time!

COT – announcements; splash has Q at Mayhem next week.  Prayers – Betty – new disorder that she is struggling with.  Palins recovery.

YHC took us out.

MC – offsides came out firing about everything from Goofy’s exposed skin to can I run half a lap instead.  Goofy approves Abe Vigoda OYO.  Splash had cold hands and wanted everyone to know- meanwhile goofy was bragging about his insulated gloves and felt a little sweaty. there was more so please help me remember!

strong group this morning.  I was absolutely burning/dying at each station but the push of the pax kept me going.  Great work out there.

thanks for the keys TR!  I left them in the parking lot, figured you had a new car anyway so you didn’t need these anymore.

HUCK