Funky Motorco Circuit

May 19, 2019

WHEN: 05/16/2019
QIC: Soybean
PAX: Banana Split, Bluth, Coxswain, Crab Cake, Dial Up, Driftwood, Funny Money, Knope, Sawtooth, Sodapopinski
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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!