Another Thursday morning in downtown Bull City – and probably the last mid-50s, humidity-free AM we’ll see for a few months. 4 PAX arrived at 0500 for an EC 5K and 7 more joined at 0530 for the main event.
WARM UP
SSH x 20 IC
Windmills x 10 IC
Imperial Walker x 10 IC
WMH x 10 IC
Harvesters x 10 IC
Mountain Climbers x 20 IC
Get Bricks
“Bricky” Bobby Mosey to Motorco
THE THANG: Funk’d Up Motorco Circuit
Queued up some James Brown and PAX got after the following rotation:
- Step Ups on Benches
- Australian Pull Ups
- Bulgarian Split Squats
- Urkins
- Resistance Band Flys
- American Hammers w/Cinder Block
- Row and Good Morning w/25 lb weight (and still Knope found a way to clap)
- Squats w/weighted 35 lb backpack
- Popeye Dramas (Johnny Dramas + Forearm Curls w/bricks)
- Brickerkins
- Timer: 10 Lunges / 15 Broad Jumps / 20 Bunny Hops / Run the Building (~1:00 – 1:30 min)
Wrapped up around 0600…so Repeato as “Speed Round” – Timer runs the building sans Lunges, Jumps, Hops
Fellowship run back to ReCity
MARY
Big Boy Brick Punch x 20 SC
Lance Armstrongs (Freddie Mercury with bricks) x 30 IC
ANNOUNCEMENTS AND PRAYERS
Take note of the growing legend that is Nails
The Bull is coming in October!