Sweet 16 PAX for final 4 workout


Pax not on website: Panzi, Ducati 

Warm up:

mosey, SSH 32X (64), Cotton Picker 16X (32), Merkins 8x (16) Jump squats 8, burpees 4

The Thang:

Suicide run, Merkins 10X

Mosey to rock pile

Low curls 7x, high curls 7x, full curl 7x

Move 3 rocks to left, standing skull crusher 15x, dips 15x, lying down skull crushers 15x

Move 3 rocks to left, shoulder press 10x, Carolina dry dock 10x , shoulder press 10x

move 3 rocks to left, chest press with low flutter 15x, Merkins on rock 10x, regular merkins 10x

move 3 rocks to left, squats 15x, jump lunge 20, jump squat 20

move 3 rocks to left, Russian twist w rock 10x, LBC 20x, W 15x

move 3 rocks to left, 8 count body builder 10

put rocks back and mosey 

suicide with burpees 4-4-4-4

mosey back

Mary:

Rotated around the PAX for various Mary exercises

ended with 4 burpees

Moleskins:

Yosemite was sick so i stepped up to Q, he preblasted a trip to the beach but I took a vote and pax voted no beach, especially goat because he did not want to bring his head light

Callahan thank you for keep an eye on the time since i forgot my watch

During rock work, we were dicussing bacon and hat trick expressed his love for the taste of liver mush, many of us disagreed with it tasting good

Great to see Uncle Rico out to Paininsula, it has been a while since we have seen him at this AO, i sometimes see him at Harris Teeter for breakfast but not for a workout. 

I kept up with 4 burpees throughout the workout for the final four and took my bang bang beating from Outlaw

Omega