Post Christmas Pain Train

Q.I.C.⚽️Mom
The PAXRoad Trip, Mint Julep, Short Barrel, Look Out Below
Workout Date12/28/2018
A.O. Pitchfork
Conditions ☔️
Mission Statement ✅
Disclaimer ✅
Warm up:
SSH x20 IC
Monkey Humpers x10 IC
Hillbilly x20 IC
Arm Circles
The Thang:
5 sets of the following:
5 Burpees / 10 Overhead Press/ 15 Curls
5 sets of the following:
5 Burpees/ 10 Curls/ 15 Dips on benches
Weighted Squats x25
Mary:
Ab Ripper. 25 reps of the following:
In and Outs
Bicycles
Reverse Bicycles
Crunchy Frog
Wide Leg Sit-ups
Fifer Scissor
Hip Rock n Raise
Heels to Heaven
V-up Roll up
Oblique V-up each side
Leg Climbs x12 each leg
American Hammer x40
10 Burpees
10 Curls
10 Overhead press
✅ Done ✅
Announcements
F3 Dads tomorrow Pitchfork 7
New Years Day Convergence at Pitchfork 7
P200
Prayers
Friends and family
Always a good time! SYITG!

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