Repetition is Your Friend

AO: The Shadow

When: 08/03/2019

QIC: Seles

PAX (5): BiBo, Suds, CIA, Richochet, Seles


After a number of weeks with double digit PAX numbers, this Saturday had only five brave souls (end of summer vacations?, school starting distractions?, usual fart-sacking?) who came out for another Seles beatdown.  The air felt good at the beginning but the sweat angels appeared very quickly on this humid morning.


11 Imperial Walkers, 11 Sumo Squats, 11 Side Straddle Hops, 11 Low, Slow Squats, 11 Mary Katherines i.c.   Rinse & Repeat

The Thang:

Mosey to picnic area at Austin school for Step-Ups and Dips: i.c. 11 reps, 3X each, alternating

Mosey out the back way from Austin to top of Nature Center Hill for Mary:  30 Heels-to-Heaven i.c.

Mosey to Stumps at the Nature Center for Step-Ups and Dips:  i.c. 11 reps, 3X each, alternating

Mosey back to base of the Nature Center Hill for Mary:  30 ABCs i.c.

Lunge walk to the top of the Hill (Side Straddle Hops for the six)

Mosey to Wyntercreek Tennis at the base of the Hill for Mary:  30 Boxcutters i.c.

Climb to the top of the Hill alternating Bear Crawls and Inch Worms (stop halfway for 10-count, YHC needed the break to make it the rest of the way!)

Mosey back to the bottom of the Hill for Grateful Dead

Mosey to the Fire Station for Mary:  30 Dying Cockroaches  i.c.

Mosey back to the Picnic area at Austin for Step-ups and Dips:   i.c. 11 reps, 3X each, alternating

Aerosmith to the wall near the Platform of Pain and partner up: Partner 1 does wall sit while Partner 2 does 5 8-count Body Builders switch and repeat 4X

Aerosmith to the Platform of Pain for final Mary:  50 LBC’s  i.c.




Suds took us out

Naked-Man Moleskin:

Q sign ups look strong with only a few sessions left in August to fill

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