- When:03/19/15
- QIC: Good Hands
- The PAX: Slim Fast, Tawny, Tough Skins, Pele, Peeper, Geraldo, Kilowatt, Insomniac, Good Hands (QIC)
The Monkey…what?
WARMUP
SSH x 25
IW x 25
Mtn climber x 20
Low slow squat x 20
THE THANG
Partner up
P1 runs lap around the building while P2 does called exercise, then flapjack, plank till all return
Round 1 Merkins
Round 2 squats
Round 3 CDDs
Round 4 monkey humpers (crowd pleaser)
Mosey to baseball field bleachers for circuit:
5 merkins (or derkins)
10 step-ups
15 dips
Repeato
Over to the hill 7’s
Diamond merkins at bottom and wide arm merkins at the top, plank when done
Find partner again
P1 bear crawl to fence and back back while P2 does LBCs, flapjack
Mosey to wall for people’s chair, 3 rounds with arm raises x 50 and some 10 counts mixed in.
Back to lot
5 burpees OYO
MARY
Dolly x 15
Flutter x 15
Protractor – go around the circle, each pax calls out a degree
DONE
MOLESKINE:
Great effort by all today. Peeper was flying around the building, solid work. Not too much mumble chatter, except for the groans when the Monkey Humper was called. Your glutes and hammies will thank me in the morning. Slim Fast tried to close the hill, consider it payback for the track work Tuesday, pal! Always an honor to lead, thanks Geraldo and Slim Fast for the opportunity.
ANNOUNCEMENTS
Prayers for Slim Fast, Sensei, Cheese Curd, and the rest of the pax taking on the Palmetto 200 this weekend. Stay safe and good luck boys!
F3 Golf – still time to sign up. 80% full.
Mud Run signups still open.
Go Ruck Red Light and Blue May 17. See website for details.
Good Hands author
Good Hands, excellent Q! You kept bringing the pain consistently wire to wire! About midway thru the day, I began to question if I will feel the Monkey Humpers at about the time I jump out of the van somewhere in middle South Cackalackie! I’ll have not so kind words for you!
Seriously, Peeper looked like an Olympic sprinter! You better start bringing that to Fast Twitch!
Great to see Kilowatt and Tough Skins both bringing it strong! and of course Insomniac came in on two wheels… Not quite as stealthfully, but right on time.
Pele and Tawny also looked strong.
Geraldo set a PR time for the pre Run… Awesome job, especially after that crappy Q on Tuesday!
You guys are great! See you next week! SF
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