JACK and DiAN

7 men planted the #shovelflag at #TheMainThang in perfect conditions. YHC was rocking to some John Cougar Mellancamp #oldskool the other day and a workout format popped into my head – JACK and DAN er….DiAN

Warmup
SSH x20 #predictable
One legged burpees x5 ea leg #curveball
Merkins x10

Mosey to Poinsett Hotel garage
Reminder that DT’s are 1 squat : 4 lunges. We modified this a bit and made it 1 jump squat : 4 jump lunges

Dan Taylor x3
Run up ramp
Jack Webb x4
Back pedal up ramp
Dan Taylor x3
Run up ramp
Jack Webb x4
Back pedal up ramp
Dan Taylor x3
Run up ramp
Jack Webb x5
Back pedal up ramp
Dan Taylor x3
Run up ramp
Jack Webb x5
Back pedal up ramp
Dan Taylor x4
Run up ramp
Jack Webb x6
Back pedal up ramp

At the top of the garage – core work:
Flutters / dolly / Freddy mercs (all stall count)

Mosey down the stairwell and over to the bus depot, partner up
4 Corner Burpees
P1 – 5 burpees at each corner of the bus depot
P2 – planks until P1 returns
flapjack

Mosey to flag

Bear crawl / knee touch – this was a test of a new exercise. #It’sAkeeper

6MOM (lead by Stuey)
Russian twists
Dead cockroach
LBC’s

COT/BOM

Naked Moleskin
– Thanks to the 6 PAX who were #guineapigs as I tried out a couple new exercises.
– Air Dan Taylors, as they’re now called, are sneaky hard. Kinda like air presses on #JackWebb. They start out and you’re thinking – no problem on the first couple reps. Then the cumulative affect hits you
– Planking for 2mins is the sign of a very fit person. We did that and then some on the 4 Corner burpees
– Thanks to @Stuey for leading Mary as YHC put him on the spot

Prayer Requests
– @Urkel’s family members
– @Sherpa as he continues to spread God’s word in Nepal (along with F3!!)

Announcements
– Not too late to sign up for the Mud Run – contact @MabMab or @Earthmover
– Asheville launch looking like May
– @Latka and @Grit are organizing a #MarchMadness lunch get togther next Thurs. Stay tuned for a pre-blast

See ya in the gloom….

Iceman