23 came to Kevlar and left better men because of it.
THE THANG
Mosey to lower lot at church:
10 burpees OYO
10 SSH
10 IW
15 x merkins
10 x not so slow squats
Partner up
Partner 1 runs lap while partner 2 lunges around lap – flapjack
Partner 1 runs a lap while partner 2 backwards lunges around lap – flapjack
Partner 1 runs lap while partner 2 bear crawls around lap – flapjack
Mosey to gate and all you got to entrance. Loop around and repeat.
Mosey to outdoor gym and partner up. Partner 1 performs listed exercise with gear for 35 secs. Partner 2 does either merkins or squats for 35 secs. Flapjack and rotate.
Head to track with partner.
Partner 1 runs a lap while partner does plank/elbow combo. Flapjack.
Partner 1 runs a lap while partner does reverse plank leg kicks. Flapjack.
Partner 1 runs a lap while partner does no merkin burpees. Flapjack.
Partner 1 runs a lap while partner does heels to heaven. Flapjack.
Circle up. 1 merkin and 2 groiners. 2 merkins and 4 groiners. Up to 5 merkins.
Mary.
COT
YE OLDE NAKED MOLESKINE
‘Twas a good start to the weekend over at Kevlar this morning after a last minute Q switch between myself and Witch Dr. It had been a while since the outdoor gym area had been used and despite the darkness we dusted off the equipment. The idea was to get the running out the way early with a few laps. The naming of the FNG was snapped up quickly by Tiger Rag as our new guy kept taking a knee in the first 7 minutes. Thinking he was praying for the pax we quickly found out that the taking of the knee was because he was completely gassed! Tebow for a Georgia fan it was. Hats off for making it through the next 38 minutes and to Guy Thigh for the headlock.
To the outdoor gym and a Beats Pill fail was probably the only blemish on a phenomenally planned workout. Despite the paper stating the workout listed it appeared that Brown and TR decided to ignore the posted exercise and perform the Irish Riverdance at every station. By the end of the workout their synchronization was spot on.
Thank you for allowing me to lead. Have a great weekend lads. BD
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