Little 0.0 action at the Vineyard this morning with planks and core being the focus………..

Warm-o-rama:

MP’s, Sun gods, Willie Mayes IC, Merkins IC, burpees OYO.

The thang:

-Mosey to sidewalk and grass area in dark ally of River Ridge

-25 SSH IC, side plank scissor crunch 10 ea side, 10 LBFC’s, Homeboy’s (side plank on hand pull knee up to elbow) 10 ea side, rinse and repeat.

-Dora; as a team 50 Burpees, 100 Nolan Ryan’s (side punch plank), 150 pickle pounders, partner does 20 imperial walkers before switching to do the accumulative exercises.

-forearm plank while partner’s feet on your back completing 25 derkins, and switch. Then a round of 15 derkins, and final round of 10 derkins.

-Super 21’s; 1 merkin, 1 big boi sit-up, then 2 of ea, then 3, then 4, and so on until you hit 21 of each (231 reps total of each)

-Indian run back to the flag.

COT- good ole Trill rambling

Naked man moleskin:

-kinda ironic for YHC to hold a 0.0 at the Vineyard, usually I would run us all over the giant AO; it felt like we were at the forge.

-that little alleyway will be great for the winter, blocks out the wind/breeze, summer time it was a sauna.

-Jackalope great at pickle pounders no surprise, Doddy great at Nolan Ryan’s no surprise, Tiny Tat great at burpees no surprise.

-Fellas crushed it today, it’s hard with no running breaks, and super 21 starts out easy and quickly becomes a gift that keeps on giving.

-Named FNG 8 seconds because he use to be a bull rider in Michigan – lasted 8 seconds before he caught the bull by the horns.