ABBA + DMZ + LBCs + BRs + PCM = PAIN

ABBA + DMZ + LBCs + BRs + PCM = PAIN

The VSF was planted again after DMZ took last Monday off for Labor Day Convergences; and 25 pax mustered for another week-starting assault on DMZ.

Thang:

Mosey to school parking lot (10 merkins at both speed bumps).

SSH/Squat Thrust Combo x15

Prisoner Squat x21

IW x21

Merkins x15

Tighten Circle, alternate Pax holding each other up- Reverse Row x10

10×10 – 10 Burpees every minute for 10 minutes

Count off & head to large parking lot & divide into two sides:

Sprint

Backward Sprint

Shuffle Right

Shuffle Left

Karaoke Right

Karaoke Left

Backward Sprint

Sprint

Wall Time

60 sec People’s Chair

40 sec People’s Chair

Last 20 sec alternating Right Leg/Left Leg Raised

People’s Choice Mary Session:

My Sharona- LBC x50

Dick Clark – Protractor (with all due respect to Charles P. Reinhart of Pesotum, IL)

Agent – Flutter x30

Abba – J-Lo x10

Mosey to Track

400M backwards run

Pair back up in lines

Mosey to main road and Indian Sprint home

COT

Moleskine:

YHC posting this on behalf of Abba.  T-claps to Abba for a well-organized, pain-infused beatdown on his first Q.  The SSH/Squat thrust combo was a bit unorthodox yet a good change of pace.  The 10 minutes of burpees was neither unorthodox nor good, rather unsavory!

Good work by the pax this morning.  Guys were pushing themselves even with some fighting through injuries.  Rather quiet crowd….still sulking over yet another underwhelming Panthers performance?

People’s Chair followed by People’s Choice Mary was painful as well. #powertothepeople

Announcements

Boomer will take the pax through another personal fitness test at Governator Wednesday – aye!

Area 51 special 9/11 convergence of DV, The Maul & Anvil at Calvary Church this Wednesday.

New 3rd F workout – The Stand – launching this Friday, 9/13 at Panera Carmel Village at 0630 immediately after Centurion at Charlotte Catholic.  Purple Haze & Champagne are your Qs.