Conditions: 42 deg. F | Windy
PAX: Bounty, Buubs, Dunphy, Frizzle, Legz, Herschel, Pipeline, Puffs
Q: Pipeline
To help combat Middle-Aged Guy at a Desk Syndrome, Pipeline took the PAX through a HAMstring workout with some BACON bombs. We didn’t actually spell B.A.C.O.N., but hopefully everyone’s posterior chain got “smoked.” (I never “sausage” a workout. It was a real wiener!)
Warmup: Indian Run up to 5 in the deck. Down to the stairs to 1. SSH, Jack Webbs, AC, RAC, Abe Vigodas, IW, squats, Rubios, hamstring stretches.
The Thang: PAX isolated their hamstrings with an exercise IC, followed by 10 merkins, 10 big boys, and a loop up the stairs to 2, across the deck, down the stairs and back across the deck.
Round 1: Crab walkouts x 10, run the deck
Round 2: Inchworm walkouts x 10, run the deck
Round 3: Natural hamstring curls x 15, run
Round 4: Donkey kick leg curls x 20 each leg, run
Round 5: Hypers x 15
Some quick Mary and it was over. Hopefully everyone’s hamstrings will be sore for Thursday’s ruck or run!
Announcements:
GrowRuck is March 22-24 in Richmond. We have three signups so far.
Anyone with ideas for CSAUPS or 2nd Fs, throw them out there on Slack.
Pipeline took us away.
#VictoryValley