• When: 09/24/15
  • QIC: Brownstreak
  • PAX: Anthrax
    Dolph
    Mayor
    Top hat
    e4
    Brown streak
    Richard Simmons

For those that was there…you remember and for those that wasn’t…. Here’s what you didn’t do

Warm up: mixed exercises ( you all know the routine) followed by a mosey to the bridge (modified) fellowship mosey, butt kicks, right side steps, left side steps….

I introduced “The Lindy” to the unafraid guys of Gastonia. Special thanks to Arizona of Mtnisland for allowing me to bring this exercise to you. Thank you Sir….much respect to You and all the Quarry Men!

Set 1
25 Jump Squats
25 Burpees
.1 Mile Lap

Set 2
25 Jump Squats
25 Burpees
200 High Knees
.1 Mile Lap

Set 3
25 Jump Squats
25 burpees
200 High Knees
200 Mt Climbers
.1 Mile Lap

Finale:

Marching Wall Sits x 25 SC
Marching Wall Sits x 25 SC
Continuous Mericans 30/20/10 Secs

thanks Men