PAX: Taxman, Dr. Freud, Groening, Mr. Incredible, Campbells, Editor, Tank, Mufasa, Atticus, Reck-it-Ralph, Lights Out, Scarecrow
So my shoulders have been taking some serious abuse since my initial HTL of the year and seem like things haven’t let up. Thanks to Barricade’s shoulder blaster on Sat, I decided to go for a beatdown requiring as minimal shoulder usage as I could muster. Here’s what I came up with.
Warm up:
- Church lap (plank while you wait)
- SSH x 25ic
- Windmills x 10ic
- IST x 10ic
- Bean Pickers x 10ic
- Daft Punk Lunges x 6ic
The Thang:
- Mosey to the back hill
- LBC x 10ic
- Windshield wipers x 10ic
- Fire hydrants x 10ic/each leg
- Bird dog x 10ic
- WW2/Maks N’targys ladder 10-1
- LBC x 15ic
- Windshield wipers x 15ic
- Fire hydrants x 15ic/each leg
- Bird dog x 15ic
- Trail mosey to the pull up bars
- Hanging crunch x15 / Side lunges while you wait
- Toes to bar x 15 / Reverse lunges while you wait
- Hanging cross crunch x 10 / Perfect squat while you wait
Mary:
- Mosey to the mini hill by today’s ghost flag
- Fire hydrants x 10ic/each leg
- Donkey kicks x 10ic/each leg
- Knee circles x 5for/5rev ic/each leg
Moleskin:
And that was it! It felt like a definite deviation from usual beatdowns but that was definitely intentional. It is remaining dark right now throughout the whole workout and headlamps are more necessary, particularly when down around the trail and pull up bars. Good to hear more guys jumping into commenting on the AAR. Accountability is what helps up grow and setting up to provide feedback is as important as being ready to receive it. Challenge yourselves not to always let someone else provide the feedback.
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