• When:12/06/14
  • QIC: Frehleys Comet
  • The PAX: Wingman, Mic Check, Strawberry, Pulled Pork, Fireman Ed, Morning After, Market Timer, Lugie, Big Tuna, Soft Pretzel, Camacho, Dear Abbey


ridge and backwarmup: SSH x 25, slow squat X 25, Merkins X 10+peter parkers X 10 + Merkns X 10: o

Workout: On knee wall: step-ups x 10 each leg, Derkins X 20, Dips X 15; Jump ups X 15, Incline merkins x 15, Dips  x 15, Step-ups X 10 each leg, Dolly X 20, Flutter X 20.

Mosey to fitness trail: Circuit training for 15 minutes: 5 stations with 3 sets at each station: Dips/Supine pull-ups, merkins, jump squats, pull-ups/chin-ups, burpees. Mosey…lunge walk across bridge and jog to the street at end of parking lot. Group 1 run to bridge and back while Group 2 repeats 20 merkins, 20 squats, 20 LBC. Flapjack. Repeat again with Dry Docks, Reverse lunges, Dying cock roaches. Flapjack.  Mosey to loading dock area for Peoples chair for 2 sets including overhead presses and alternating single legs.

Mosey to upper parking lot. Bear crawls + bunny hop + bear crawls across the lot. High knees back. Lunge walk+ bunny hop+ lunge walk. Caraoke p and back. Run back to lake and Mary on the knee walls: LBC X 20, Freddy Mercury X 20, Protractor. Mosey back to start.

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