Gloomy chest/shoulder work

  • When:11/30/16
  • QIC: Doc McStuffins
  • The PAX: Bottle Cap, Good Fella, Backsplash, Posse, Stump Hugger, Aztec,Enron, Grease Monkey, Armadillo, Boucher,Troylette, Old McDonald(Respect), Shop Dog (Respect),Rockwell, Hollywood, Dasher, Doc McStuffins (QIC)


Gloomy chest/shoulder work

17 PAX posted in the gloom for glorious
The work went like this:
COP
40 SSH IC
30 Mountain Climbers IC
15 Merkens IC
30 Imperial Walkers IC
20 Squats IC

Mosey around the left side of the school stopped at one of the lights did 5 Merkens, sprint to second light did 10 Merkens, sprint to next light and did 15 Merkens, plank it out waiting on the PAX, did it on reverse, starting with 15, 10 and 5 Merkens at each light, repeated again this time doing 5 diamond merkens at first light, 10 diamond merkens at second light and 15 diamond merkens at the third light.
Mosey to the back of the school, started at first light did 5 wide arm merkens, sprinted to second light 10 wide arm merkens, sprinted to the third light and did 15 wide arm merkens, planked it out waiting on the PAX.
Mosey to the alley on the back of the school and did some wall work:
Planked it out with head close to wall for a 5 position move: 1 hand on the wall, 2 other hand on the wall, 3 bring first hand down back to the ground, 4 other hand to the ground and 5 do a merken, we did this IC x 10.
Then we turned around with feet facing the wall and did 10 donkey kicks each of the followed by a merken IC x 10
Peoples Chair for air presses 30 IC.

Mosey to the cafeteria of the middle school, grabbed a bench and did:
20 Step ups, 20 Derkens and 20 dips on your own then ran a lap around the track.
Did some SSH while waiting on the PAX.
15 Step Ups, 15 Derkens and 15 Dips on your own then ran a lap around the track.
Did some more SSH while waiting on the PAX.
Then we did some Mary and Mosey to the parking lot for COT.

The Moleskin:
Thank you again for the opportunity to lead this group and I look forward to meet you again in the gloom. I am sorry we have some casualties on the stairs leading to the first part of the workout but I am glad was nothing serious.

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