8 men got punched in the mouth this balmy December morning (50 degrees no wind) at #ArniesArmy.
Warm-Up
SSH x 20 in cadence
IST x 15
Slow Windmill x 10
The Thang
3 LAPS after 100 SSH oyo
2 LAPS after 50 merkins
1 LAP after 10 burpees
2 LAPS after 25 merkins
3 LAPS after 50 SSH oyo
squats and stretching waiting for Pax
PainStation #2 Pull Up Forest
10 pullups/10Aussie pull-ups
5 pull-ups/10 Aussie pull-ups
Dips x 10 / Incline Merkins / Wall Sit / Air Press / Decline Merkins
Pain Station 3: DORA
200 squats – partner runs hot lap
100 merkins – same
100 Mason Twist – same
Sprints
Lap 1 – Rocky Balboa / Merkins
Repeato 2 x
Mary
Pickle Pounder x 10 – Roadie
Plank 1 minute – Smokey
ScrapSkin:
1. Matlock got some EC ~3 miles solo. Aye.
2. Roadie came in hot jumping speed bumps and kept us safe and kept YHC in compliance with the noise regulations.
3. Breakfast Club welcome back Kotter. Nice to see you stud.
4. Tammy Faye – thank you for taking us out and prayer and for your leadership sir.
5. Smokey and Perrier were smoking most of the Pax on all the runs. We did ~ 2 miles which is heavy for Arnie’s. No BS calls.
6. Tuffy made the most sense of this workout and coined it poignantly: “Scrappy is Taking Souls Today.” Aye. Let’s kick Christmas cookies in the face and hit the ground running.
Thank you for the opportunity to Q. I am a better man because of you men.
Scrappy