• Workout Date - 12/01/2017
  • Q In Charge - PineTar
  • The PAX - Soccer Mom, Deflated (respect), Road Trip, Nomad, Bambi, Mint Julep, Whisper (respect), Hulk Smash (respect), zsticky Willy, Benign, Peekaboo, Hot for Teacher, My Two Dads, Lt Dangle, Goose Egg, Run Off, NYOPT
  • AO - Pitchfork

Rock Around The Clock

18 PAX gathered in the gloom for the two year anniversary beat down by YHC.  Two shall be the number of the counting, and the number of the counting shall be two.  Actually, the only thing resembling 2 was that we started and ended with two laps….the rest was just miserably fun.

Mission: been doing it for 2 years,  not time to screw it up now.

Disclaimer: still amateur. Do not hurt yo’ self

WARM UP

2 laps  trying to see if we can make sure Church Lady does some SSH……no show

Smurf-jacks x 20

Windmills x 20

Merkins x 10 OYO

THANG

Mosey to speedway……12 stations…….with exercises between each

Reverse lunge x 20 single count, bear crawl with weights to next cone

Kettle Bell swings x 20 single count, bear crawl

BBSU x 20 with weight, walk and cul to next cone

OH press x 20 walk and curl to next cone

Jump over your weight x 50 bear crawl

Goblet squats x 20 with both weights, bear crawl

Merkins x 20 walks and curl

Over the shoulder  catch x 20 walk and curl

Manmakers x 10 #crowdpleaser, bear crawl

American Hammer x 20 bear crawl

Clean and press x 20 walk and curls

Curls x 20 mosey back to start

4 more stations of overhead press, merkins, bbsu, and something else I can’t remember.   Head to the wall for Wondebra x 10 IC   That sealed the deal for most PAX, and time was running just short, we headed back to the flags

MARY

Heavy Freddies x 20

LBC’s x 20 IC

D-u-n Dun

ANNC – grinch 5k in Acadia, Ghost Flag has been in PF possession for a long time.  Christmas Party 12/21  sign up and pay Padre.  PAX need to step up and Q

PRAYERS – Drake, Deflated’s friend in FL, Peekaboo’s mother in law

Thank you men for being there in the gloom for me and for each other.  The last two years has been up.lifting for me and I’ve gotten to know many HIM I may not have ever encountered.  You are all an inspiration in many different ways.  It was a pleasure to lead this morning

 

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