Semi Gloss over dressed

Semi Gloss over dressed

In the Pre-Polar Vortex dawn, 15 men gathered for Hawk’s Nest.   Started off with a couple of comments that the Q’s hair was not up to its usual styling, so I had to dial up some extra pain. No messing with the hair.

Disclaimer given and off we mosey up to a grassy/dirty little patch of dirt for COP:

Imperial Walkers, Low Slow Lunges, Merkins, and Mountain Climbers.   

The Thing:  

Head back to top of parking lot hill thing.  Triple Nickle – Speed bump at bottom – 5 elbow plank jacks.  Top of hill – 5 burpees.  Repeat 5 times.

LBC’s until the 6 finish.  

Mosey over to and down bleachers to track and blank up.  On my count – AYG 200 Meters.  Go.

Mosey to the bridge for some peoples chair while we wait for Hammer (Who left to drop a hammer) to return.  He never came to meet us.  Suggest you stay away from the port-a-johns until next round of cleaning. 

Head up to hot box.  Plank for instructions.

Triple DDD’s

Derkins, Dips, Donkey Kicks.  4 rounds.  40 reps of each, then 30, 20 and 10.  Hammer finds us half way through. 

That Sucked.

Freddy Mercury and Heels to Heaven while we wait on the 6.  

Back down to bridge/stone pile.  Partner up.  P1 does 10 reps of curls, OH Press and Good Mornings on repeat.  P2 runs up to track and does full lap.   Flapjack. 

Run back across track and into parking lot.  5 Burpees, all out to launch point, 5 burpees. 

Done.

Molly:

Good group of regulars today.  Pop Tarts back out in the line up.  Semi Gloss was dressed for 40 below not 40 above.  Brushback had some wheels around the track.  Mermaid remains king of his own invention – the triple nickel.   Hannibal was digging deep on the DDD.  Puddin Pop looks comfortable lounging on a wall sit. Lots more good work out there that was too dark to see.

-Alf

Thanks to Semi for the takeout.

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