Upper body beatdown with reps of 28


the pledge

warm up:

ssh 28x, apollo ohono 28, ist 28x

the thang:

mosey playground railings (each pax in their own section of railing)

decline merkins 28 (7 shimmy to end of your section 7 more shimmy back 7 more, shimmy 7 more)

aussie pull ups 28 (7 shimmy to end of your section 7 more shimmy back 7 more, shimmy 7 more)

dips 28 (7 shimmy to end of your section 7 more shimmy back 7 more, shimmy 7 more)

inclined merkins 28 (7 shimmy to end of your section 7 more shimmy back 7 more, shimmy 7 more)

partner up, each partner 28 total pull ups while patner did dips (divided pull up into 2 sets of 14)

mosey to rock pile

rock curls 28x (full 7x, low 7x, high 7x, full 7x)

rock shoulder press 14x (28)

rock skull crushers 14x (28)

burners 28 ( 2 sets of 14 with run to side walk after each set)

burpees partner ran to end of street while partner did burpees (total of 28 together)

rock curls 14x (28)

rock shoulder press 14x (28)

rock skull crushers 14x (28)

burners 28 ( 2 sets of 14 with run to side walk after each set)

burpees partner ran to end of street while partner did burpees (total of 28 together)

mosey to homebase

Mary:

LBC 28x

Moleskins:

I called 28 burpees during warm up but said just joking but we did get 28 burpees later in the workout

Mumble chatter started as soon as a called for a shimmy inbetween reps on the railing

Bagboy and Kid Rock got a little close in the corner railings

Hat Trick thanks for being my partner for pull ups and burpees

Kid Rock let us all know how they show homes down in South Beach and that I should be showing that way here

There were complaints on me calling the # that we rotated on the rocks so I allowed the PAX to pick the rotation #'s

I did mention if the really wanted to call the rotation they need to step it up and Q (Kid Rock)

Jersey Boy appearance at the end for COT and coffee

Moses thank you for taking us out in prayer

Great group of a bakers dozen at general, samsonite is still on the ER so up next week will be bag boy and mayhem the week after that.

Have a safe and fun holiday weekend