Name Your Pain

Q.I.C.@F3_Cheese_Steak
The PAXMac, Barney, Road Trip, Whisper, Benign, Mint Julip, Look Out Below
Workout Date01/12/2019
A.O. Pitchfork

Weather clear, temp in mid-30s . . . two for WO, six prepping for P-200

Warm Up:
Church Lady Lap (failed . . . all it snagged was another runner)
Side Straddle Hops
Wind Mills
Hillbilly
Arm circles
Main Thang:
GRAND FUNKY BURPEES–overhead hand claps and squats interspersed with 18 burpees; one  every time the verse “We’re an American band” was heard.
THE BEAST (6 movements, 6 reps, 6 repeatos)
Squat
BBSU
Merkins
Monkey Humpers
Plank Jacks
Bobby Hurley
(run after each group)
11’S–MUSCLE UPS (wall) n DC STEP UPS (bench)
Derkins from the bench x 15  IC
Dips De-Escalator on the bench
15-14-13 … 3-2-1
Merkins x15 SC IC
Monkey Humpers x DC 15 IC
American Hammers x 15 DC IC
Plank Jacks x 15 DC IC
Mary:
Air Humpers x 25 SC IC
Calf Hops (jumping rope w/o the rope) x 25
Mountain Climbers  x 25 IC

Plank Shoulder Taps x 10 each side

Announcements:

P200 March 23, Swamp Rabbit Half Marathon Feb 23

Prayers: Whisper’s friend Bonnie (cancer), Benign’s wife (kidney stone) ATM’s dad (Parkinson’s), Washer’s sister recovering from auto accident,

Coffeerama: all runners returned . . . 8 for coffee

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