- Workout Date - 11/26/2015
- Q In Charge - Squeal
- The PAX - Semper (kotters), Aflac, Sanchez, Montross (LIFO), Squeal (YHC)
- AO -
5 PAX gathered around the Thanksgiving table in nothing but their bowler hats and starched linen napkins pre-Convergence so that to Grandmother’s house they could go, bright and early.
Conditions:
46F, 56% RH, Wind 14mph NE. Clear, and perfect.
The Tunes:
- ZZ Top – “I Thank You”
- Booker T. and the MG’s – “Green Onions”
- Cab Calloway – “Everybody Eats When They Come to My House”
- Arlo Guthrie – “Alice’s Restaurant Masacree”
- Sonny Boy Williamson – “Good Gravy”
- Willie Nelson – “Bloody Mary Morning”
- Louis Armstrong – “All That Meat and No Potatoes”
- Adam Sandler – “The Thanksgiving Song”
- John Denver – “Thank God I’m a Country Boy”
Seeing as that YHC put together the perfect 45 minute Thanksgiving playlist, the tunes started at 0530 and we got to work.
Warm Up:
SSH x 10 IC
Imperial Walkers x 10 IC
Smurf Jacks x 10 IC
Squealbillies x 10 IC
Da’ Thang:
Grab 2 landscaping blocks from the SquealMobile and head to the basketball court
10 Burpees while we wait for Montross to 2-wheel in.
3 circuits of 5 minutes each, hitting Upper Body, Core, and Lower Body…Rinse and Repeat
Round 1: Upper Body
15 Curls with blocks
15 Overhead tricep extensions with blocks
15 Derkins
15 Arm circles forward with blocks
5 Burpee Break
Round 2: Core
15 Russian Twists with blocks (DC)
15 Mountain Climbers (DC)
15 Flutters with blocks (DC)
15 LBC with blocks
Merry Go Round the Basketball Courts
Round 3: Lower Body
15 Perfect Squats with blocks
15 Slow, Tough Calf Raises with blocks
15 Lunges with blocks
15 Donkey Kicks
5 Burpee Break
Round 4: Upper Body
15 Lat flies with blocks
15 Shoulder presses with blocks
15 Incline merkins
15 Arm circles backwards with blocks
Merry Go Round the Basketball Courts
Round 5: Core
15 Russian Twists with blocks (DC)
15 Mountain Climbers (DC)
15 Flutters with blocks (DC)
15 Williams Brices/Dead Cockroaches (DC)
5 Burpee Break
Round 6: Lower Body
15 Copperhead Squats with blocks
15 Slow, Tough Calf Raises with blocks
15 Lunges with blocks
15 Donkey Kicks
MOM:
Heels to Heaven x20 IC
Rosalita x20 IC
Dolly x20 IC
Williams Brices with Blocks x 15 IC
Announcements:
Christmas Party on Saturday, December 12. RSVP to pmurray@obhg.com and send him $10 via Paypal. Also vote on F3 SwampRabbit awards here. Check the Preblast.
COT
BOM