We had 3 fine young men that did the standard: Six Shooter,Loveshack and Rent-A-Cop.
It was a cool day and everyone was looking forward to a good beat down I hope I could ablidge. All of a sudden a large white 4×4 Dodge Ram comes driving up it was the London Whale the first time this year Mr. Whale came to the Monster Mile. Grease Monkey and Easy came back thank you.
Warm-O-Rama
High knees to middle of parking lot
Butt kickers
Karoke right and left
Circle up
SSH IC (12)
Windmill IC (12)
IST IC (12)
Mountain Climber IC (12)
The start:
10 Merkin Suicides
Went to rock pile everyone picked out a rock no YHC gave each member of the PAX
WENT TO THE SHELTER AND BEGAN:
7 IC SLOW DERKINS
7 IC SLOW INCLINE MERKINS
7 IC SLOW DIPS
PICKED UP ROCKS
10 IC SLOW CURLS FOR THE GIRLS
10 IC SLOW MILITARY PRESS
10 IC SLOW SKULL CRUSHERS
10 IC BENCH PRESS
RECOVERY LAP TO END OF PARKING LOT AND BACK
7 IC SLOW DERKINS
7 IC SLOW INCLINE MERKINS
7 IC SLOW DIPS
MOVED 4 ROCKS TO YOUR LEFT PER ONE OF THE PAX
10 IC SLOW CURLS
10 IC SLOW TOUCH YOUR SIX ON THE BENCH SQUATS W/ ROCK
10 IC SLOW MILITARY PRESS
10 IC SLOW SCULL CRUSHERS
RECOVERY LAP TO END OF THE PARKING LOT AND BACK
7 IC SLOW DERKINS
7 IC SLOW INCLINE MERKINS
7 IC SLOW DIPS
MOVED 2 ROCKS TO YOUR LEFT PER ONE OF THE PAX
10 IC SLOW CURLS
10 IC SLOW SQUATS USING YOUR ROCK
20 IC SLOW BENCH PRESS HAD TO STAR OVER DUE TO PAX NOT LISTENING
RECOVERY LAP TO END OF THE PARKING LOT AND BACK
CAME BACK TO SHELTER AND THE PAX WERE WORRIED ABOUT THE TIME BUT
5 IC SLOW DERKINS
PUT ROCKS AWAY RAN BACK TO ORIGINAL POINT .
THE PAX DID NOT GET MAYBE A LITTLE SWEATY BUT NOT WET. LEAR AND RENT A COP WERE RUNNING THEIR FROM START TO FINISH. GREAT TO HEAR LEAR RUNNING HIS MOUTH. GREASE MONKEY GREAT TO SEE YOU AGAIN 2 WEEKS IN A ROW AT THE MONSTER MILE. EASY IT'S NOT THE MURPH. ENRON WAY TO WORK KEEP IT UP. LOVESHACK AND RENT A COP THANK FOR THE SUPPORT AND LEADERSHIP IN THE PAST. LONDON WHALE THANK YOU FOR COMING TO THE 115 IT WAS GREAT TO SEE YOU IN THE NEIGHBORHOOD.
THANKS FOR GIVING ME THE OPPORTUNITY TO LEAD YOU
DEEP END