12 men ignored fartsack today including Deewy. Let's sign him up on website Some pax was confused or wondering if Hot Box was the Q due to Voluntold by MQ Ponch or YHC signed up last week on calendar ( We do have calendar unless, Blackbeard took it down). Well, It's a No Call No Show. Here we go mosey to pull up bar ( Don't worry, it's not part of warm up)
Warm O Rama: Slow Windwill, Imperial Storm Trooper, Toy Soldier, Merkin Time Bomb – Crowd pleaser specially The Force.
The Thang: Mosey to rock pile, grab a rock (Wait, look who showed up. it is not Hotbox. It's Mr. Holland)
We moved to side of church building facing stairs ( The pax got nervous) rock down
YHC instructed the pax to get down on your knees. Next exercise
10x IC Rock Shoulder Press, 2x IC Merkins
8x IC Rock Shoulder Press, 4x IC Merkins
6x IC Rock Shoulder Press, 6x IC Merkins
4x IC Rock Shoulder Press, 8x IC Merkins
2x IC Rock Shoulder Press, 10x IC Merkins
It was another crowd pleaser. We are not done yet. rocks down
Bear crawl upstairs, run down. Grab your rock. we moved to parking lot
1st island – 30 OYO Full Curls
2nd island – 25 OYO Skull Crusher
3rd island – 20 OYO Dirty Diaper ( Crowd pleaser )
4th island – 15 OYO Bent Over Row
5th Island – 10 OYO Rock or Sumo Squats
6th island – 5 Rock Burpees ( Crowd pleaser ) You're welcome. I care about your fitness
run to pull up bar 5 OYO pull up then quadriphilia back to the rocks
6th island – 30 OYO Chest Press
5th island – 25 OYO Low Curls
4th island – 20 OYO Dips
3rd island -15 OYO Carolina Dry Dock
2nd island – 10 OYO WWII Sit Up with rock
1st island – 5 OYO Rock Lateral with Merkin ( 5 each side )
Return the rocks
We moved to hilly side for more pain
20 OYO Incline Shoulder Touch Merkins
walk up hill
20 OYO Decline Shoulder Touch Merkins ( Snake Eyes will be proud )
back to AO Parking lot
Mary:
Monkey Humpers – Titan
Freddy Mercury – Happy Gilmore
Low Flutter – Prison Break
Jack Knife LBC – Mr. Holland
Box Cutter small to large size – Frontier
American Hammers – Bob Ross
Glute Bridges – Red October
Hip Dips – The Force
Dying Cockroach – Hasselhoff
Righ Side Pigeon – Crocs
Left Side Pigeon – Estwing
Moleskine:
Great work by all. Than you to all came out.
Hotbox wasn't there but we honor him with solid beatdown. Seriously, we need to check if he was ok this morning
Prayers to Amen's 2.0, Toby's family, Stapler, father passed away, Ultraman's mom.
Thank you The Force for taken us out.
Big Thank you Ponch for allowing me to Q
Until next time
Titan