Flash Dance

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  • Workout Date - 03/14/2019
  • Q In Charge - Iceman
  • The PAX - San Diago, Punch Out, Korn, Chaps, Rainbow Dash, Rainbow Warrior, Inspector Gadget, Crash (WD), 3 Buck Chuck, Hot N Ready, Domer Simpson, Erector, FNG David - RedRum
  • AO - Main Thang

14 men (including 1 FNG) planted the #shovelflag at the #MainThang to get their Thursday started off right.

The Thang
Warmup:
SSH x25 – waiting on the #RainbowCoalition to join us
Merkins x10 – tempo cadence
Squats x15

Mosey to the Main St bridge and assume #peopleschair on the wall. First person drops and does 5 merkins, then bear crawls to the end of the line. @HotNReady and @RainbowWarrier challenged the PAX by doing one armed and plyo merkins.
The PAX did 2 rounds then moseyed to the steps below the Lazy Goat for….
4 Corners
C1 (top of steps by Lazy Goat) – 5 hand release merkins
C2 (top of steps by old Apple Store) – 10 bombjacks
C3 (bottom of steps adjacent to Hall’s) – 15 heels to heaven
C4 (bottom of steps below Lazy Goat) – 20 plank hip touches

After round 1, we did the same exercises in an escalator #badidea
5 HR merkins
5 HR merkins, 10 bombjacks
5 HR merkins, 10 bombjacks, 15 heels to heaven
5 HR merkins, 10 bombjacks, 15 heels to heaven, 20 plank hip touches

Mosey back towards the Peace Center, lunge walking across the #BridgeovertheriverReedy

Once back to the PC, grab a chair for modified #JackWebb
1 incline merkin and 4 chair presses up to 5:20
@Domer shared his rendition of #flashdance while sitting in the chair….

Mosey up to the front of PC for 6MOM
One leg flutters x10ea
Backscratchers x10
Big boy sit ups x20
Larry Craig medley
Superman merkins x15

COT/BOM

Naked Moleskin:
– @3Buck sent out the #batsignal last night for a Q so I grabbed it and used some old backblasts to put together a workout…. ala @Earthmover
– Welcome to David R – NKA RedRum. He was #headlocked from a friend of a friend in GA
– Good to see @PunchOut and @SanDiago this morning. @PunchOut grabbed the Q for next Tues!!

Announcements
– Join us at #GideonsHouse on Saturdays at 0600

Prayers
– @Crash’s friend lost his wife
– F3Hartsville brother @Waterbug passed away recently

See ya in the gloom….

Iceman

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