Your Morning Cup of Joe

Q.I.C.Perry Mason
The PAXGrrr, No Bars, Wilson, Baby Groot, Courtesy Flush, Wax On, House, Emeril, Iceman, Zipline, Kindergarten Cop, iTunes, the Muff, Training Wheels Perry Mason
Workout Date04/10/2018
A.O. The Station

15 Pax posted at the Station ready to get back to the grind after Spring Break.  Well, 12 PAX rolled in on time, while several others staggered in during the warmup.

Warmup

SSH x 20 IC

IW x 20 IC

Arm circles to loosen up the shoulders

High knees x 20 OYO

The Thang

Mosey to the gazebo for a round of 7s.  Start with 6 pull ups, run up the hill to the steps, Joe Hendrix to the top of the steps, and then do 1 Maktar N’Diayes (then 5 &2 and so forth).  This got brutal for the last couple of times up the stairs.

Now mosey up just past the Spinning Jenny and lunge walk to Poinsett Street.  Once there, grab some wall.  While in the people’s chair, we do some arm circles and air presses.

Next up is four corners, with 20 donkey kicks on corner 1, 20 squats on corner 2, 20 corkscrews on corner 3, and 20 box cutters on corner 4.  We grab some wall again while waiting for everyone to finish.

Mosey down to the shelter for a circuit of 15 bench presses, 15 dips, and 15 double count step ups.  3 rounds total, and its time for Mary.

Mary

Erectors x 20 IC (Heard at F3: Iceman “Make sure to put in the backblast that I went to 20 in cadence on these so my wife will believe me”)

Dolly x 10 IC, then moving up to Rosalita x 10 IC.

Plank shoulder touches x 15 IC

LBCs x 20 IC

Backscratchers x 20 IC

Heels to Heaven x 20 IC

Times Up

Naked Moleskin

Tclaps to the P200 guys and to our own cyborg Wilson for finishing the Georgia Death Race.

Prayers for Ice’s friend whose mother passed.  Prayers for peace and stability for a PAX’s co-worker who is struggling with PTSD and acohol issues.  Prayers for Elizabeth on her cancer treatment.  Prayers for Cheyenne and Aliah, who is having surgery tomorrow.

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