20 F3LKN pax chose the Red Pill to end 2019 the right way – with a healthy dose of pain
The Thang:
Mosey to Dutchman's Lot
SSH x 25
Disclaimer
Cotton Pickers X 15
Mountain Climbers x 20
Windmills x 15
IST x 15
Mosey to the corner – C2C lap
Corner 1 10 Mericans
Corner 2 15 lunges
Corner 3 20 Squats
Corner 4 25 LBCs
Mosey to the Gazebo with bear crawls up and down the stairs and Spider Man Merican on each step
Bunny Hop up and down the stairs with squat on each stair
Mosey to the Planters
Decline Mericans x 10 IC
Step Ups 10 each leg
Dips X 10 IC
Mosey to the Loop and partner up for runs while partner exercises
– 100 Mericans
– 200 Squats
– 300 LBCs
Mosey to the Rock Pile
Rock Curls x 10 IC
Rock Shoulder Press x 10 IC
Rock Skull Crushers x 10 IC
REPEATO
REPEATO
Pledge of Allegiance
Mosey to the lower lot
Pretzel Crunch X 15 each side
Mosey to the Launch
Low FLutters X 20
Crunchy Frogs courtesy of Stromboli X 15
Rosalitas X 20
THE Burpee
Naked Man Moleskin:
– Thanks to all the pax who came out today and every day to work out – the push is something we all need, may it continue in to the New Year, may you and your families be blessed with good health, joy, happiness and spiritual growth that brings you closer to God.
As always, it was an honor and privilege to lead this group of men today!
Aye!
Outlaw