Warm Ups
15 x Cotton Pickers IC
15 x Mtn Climbers IC
15 X SSH IC
Parking lot mosey stopping at benches by flag pole
Clark was late
The Thang
Dip and Derk – 9 Dips, 1 Derk continue until 1 Dip 9 Derkins – Plank for 6
Now that we are officially warmed up
Round 1
10 Lap 20 Lap 30 Lap – between exercise we do a lap around the drop off circle as described
10 pickle pounders
20 merkins
30 squats
Low flutter for the six between each round
Lap 1 – Run
Lap 2- High knees
Lap 3- Buttkickers
Round 2
10 Lap 20 Lap 30 Lap
10 Burpees #SoMuchCriticism
20 Monkey humpers
30 dips
Low dolly for the six between each round
Lap 1 – Run
Lap 2- High knees
Lap 3- Buttkickers
Option given to mosey back to launchpad or run long route
MOM
15x Low flutter IC
15 x Low Dolly IC
15 x Freddie mercury
10 x E2Ks IC each side
Reflection
“For I am not ashamed of the gospel, because it is the power of God that brings salvation to everyone who believes: first to the Jew, then to the Gentile.”
Romans 1:16 NIV
Moleskin
– FNG is Travis who is very new to the area again after growing up in Wilkes county and recently moved back from West Virginia. Father of a 4 and one year old , lives in Sherrils Ford not Iron Station and works with the ATF. Pax knew what had to be done and began calling him Moonshine before landing on Tickle who is a character on the show Moonshiners for those that aren't familiar. Oh and he is 30 and crushed his first work out. Welcome BROTHER
– Clark was late
– FNG very complimentary of the workout provided to the PAX
– Sparrow is lying about his age, only explanation
– Toto puts in the work as always plus extra credit
– Glad I could be of service with a last minute Q request. Where was everyone ?