Also in attendance but not registered on the website: Little Dipper and Moonpie
The temperature was fine as a dirty dozen PAX met to take on the suck – but the wind was busting through the People’s Republic quicker than Duvall crushes a Melted Brie and Fig appetizer. At 7 bells it was pinkies up – and we were off.
The Warm-Up
Merican x 15 IC
SSH x 20 in IC
Windmill x 10 IC
Cotton Picker x 10 IC
Squat x 10 IC
Merican x 10 IC
The Thang
Mosey to DUMC and grab a paver
Paver overhead – slow mosey to the dumpsters
Low Curl – High Curl – Full Curl
Shoulder Press
Skull Crusher
Leave your brick and head down the parking lot hill – Lunge Walk back to your concrete friend
Rotating Merican on your paver – Merican on 1-2, move to the right on 3-4, Repeat moving back and forth across the paver (Needs a little work – but I think it’s a keeper).
Full Curl
Return your pavers and Mosey to the School, stopping on the street at the curb
Muhammad Ali’s (Curb Kickers) 20 IC (After the PAX was buzzed by a car in the dark – we continued on to the school) #Disclaimer
Find a spot on the Picnic Tables
Alternating Step Ups – with a Squat for good measure (Right up/down, Left up/down, Squat) 10 cycles OYO
Incline Mericans x 10 IC
Repeato on the Step-Ups/Squats
Head to the wall for People’s Chair with Air Press x 20 IC
Head to Pull up Bars – 10 Pull-ups OYO, run to the fire pit in the middle of the field – 5 Burpees
Repeato for three total cycles
Line up on the edge of the field – sprint/jog/mosey to the fire pit 20 CDD’s
Repeato with 15 CDDs, 10 and 5
People’s Chair with Air Press
Mosey back to the green
Mary
LBCs x 20 IC
Dying Cockroach x 10 IC
Rosalita x 10 IC
Homer to Marge
J-lo’s
Plank until the chimes
Recover/Recover
The Wind-skine
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Duvall = WD, Alpha Bravo = War Baby ~40 years between the two
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While we had 3 respects – the HATES definitely had the majority last night (Hates, Double Hates and Triple Hates were all accounted for).
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Tiny was in beast-mode with a weighted vest for the entire post. #Strong
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Good to have FNG no more Tony – n/k/a Moonpie. First post was at Thunderdome on Tuesday – and he came back for more.
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Thanks to Ramrod who kept me accountable to Spearhead this morning. Had we not discussed at DBC – I may have been more tempted to hit the snooze bar. Repeato, Repeato, Repeato.
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Want to combine a little 2nd F with Rucking? – come to Tiny’s Sunday afternoon Ruck and Chug – fast becoming a PAX favorite.
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We lifted up Ramrod’s friend in prayer. She just lost her father, after recently losing her mother to cancer. We prayed for strength and support during this difficult time.
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As always – I’m humbled to be a part of this group. Thanks for all you do for me, and I hope you got what you came for.