Einstein, Stem, Bolt are FNGs 1,2,3
Warmup –
25 X SSH IC
15 x Cotton Pickers IC
10 x Diamond Merkins IC
20 x copperhead squats
Parking lot Indian run lap rear drops for burpee before running to the front, leader holds hallelujah until passed meet at tennis courts
A little background music to occupy the time through the remainder of the workout – Beastie Boys shuffle “License to Ill”
The Thang
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30 Step-ups left
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30 step-ups right
Dip and Derk (Dip and Derks – 1 dip, 10 derkins … 10 dips, 1 derkin – 55 Dips, 55 Derkins)
Mosey to pull-up bar
Each pax does 10 pull-ups while remainder of PAX does AMRAP LBCs until everyone has completed their 10 in pairs
Mosey to rock pile and carry rock back to base of hill
Rock exercises at bottom, backwards run up hill, complete non rock exercise up top
15 x Rock Lunge IC
15 x monkey humpers IC
15 x Rock Squat IC
15 x pickle pounders IC
15 x Sidewinder IC
15 x reverse crunch IC
15 x Skull Crushers IC
15 x low dolly IC
15 x Full Curls IC
15 x flutter kicks IC
15 x Chest Press IC
15 x Crunches with rock on chest
Return Rock and to practice field
Contra Burpees to 9 (increase # of pushups each burpee until you reach 9)
Mosey back to launchpad and since we already had the music and Spork requested Sally, I obliged
Moby Flower – Squats
Mary
20 x Freddy Mercury IC
20 x Mason Twists IC
20 x LBCs IC
15 x Low plank knee-ups IC
Prayer and Reflection Combined
2 Thessalonians? 1:11-12? NLT
“So we keep on praying for you, asking our God to enable you to live a life worthy of his call. May he give you the power to accomplish all the good things your faith prompts you to do. Then the name of our Lord Jesus will be honored because of the way you live, and you will be honored along with him. This is all made possible because of the grace of our God and Lord, Jesus Christ.”
Mumble Chatter
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hot smokefest today, started dripping sweat during warm-up
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wasps at the rock pile , lots of ‘em, luckily no one got stung
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The PAX brought it today. had a few issues with congestion during counts but the fellas kept going at it
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FIA may be trying to take over Mustang … lots-o-dames out there this morning
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? Music wasn't loud enough to jam out to Beastie Boys License to Ill album, oh well
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?I was actually booed during the name-o-rama … aw shucks, you're welcome