Posted on behalf of Madison:
15 men rolled out of the Fartsack on a tepid 36 degree Monday morning looking for a beat down to get their week started off in proper fashion. YHC (on his V.Q) was honored to do his best in providing what they were looking for. The Shovel Flag was planted and we were off at 05:30.
The Thang:
Warm Up = 2 laps around lower lot & circle up to watch Floor Slapper zip into the parking lot and join us (to bring the total to 16) for:
SSH X 20IC
IW X 20IC
Arm Circles X 20 (front) X 20 (reverse) IC
Mosey to playground & partner up for “Triple Nickels”
Set 1 – Upper Body (OYO)
P1:
Burpees x 5
Pull ups X 10
Carolina Dry Docks X 15
Merkins x20
Dips X 25
Plank until P2 returns
P2: Run to far end of bus lot & return. Flap Jack
Rinse & Repeat 3X
Plank until PAX has regrouped back at playground
Set 2: – Lower Body (OYO)
P1:
Side lunge X 5 each leg
Balance lunge X 10 each leg
Step up X 15 total (don’t slip on the icy benches)
Squats X 20
Calf raises X 25
People’s chair until P2 returns (don’t think anyone finished that quickly)
P2: Run to far end of bus lot & return. Flap Jack
Rinse & Repeat 3X
Head over to wall for People’s Chair while PAX regroups (60 seconds)
Mary until time is up:
LBC x 25
Freddie Mercury x 25
Flutter x 20
Dolly x 20
Name-O-Rama & COT
Announcements: Christmas party is December 12. Check website for details.
Props to Squid for taking us out.
-Madison
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