• Post Type:
  • When:
  • AO:
  • QIC: BLART, RUDOLPH
  • FNG's:
  • PAX: HUSHPUPPY, TSQUARE, LIL SWEET, KANYE FNG, TREBEK FNG ,DOBBIE, GASEY

6        showed for a mystery q ,  but after a few clues on the twitter machine as Tsquare would say,

not much of a mystery. I had a couple guys at work that I ‘ve been trying to get out and they made it today.

Disclaimer was given and off we went 3 for pain lab

Warm up as follows

SSH  X 10 IC

MTN CLIMBERS X 10 IC

MERKINS X  10 IC

Mosey to flag for pledge

Then on to the picnic tables beside track behind Grier middle School for some dips 15 IC and Step ups 20 OYO

for three sets

 

Next short mosey to steps behind Presbyterian church for some chalk art fun YHC had arrived a little early to

scribe some things out so here is how it went

 

MERKINS

LBC’S

TRI PRESSES WITH COUPONS

SQUATS

WIDE MERKINS

SEALJACKS

DIAMOND MERKINS

JUMP ROPE

DIPS

CURLS

PLANK JACKS

MTN CLIMBERS

PAX  to perform each exercise then up stairs and back down when down everyone does 5 burpees then switch

to the next one.

took  a break to catch our breath with some calf raises on steps

then pax performed 21″s  with blocks 3 sets of 7 curls

then back to front of shield for some peoples chair until six returns and while there had to do a few hippslappers

not a crowd pleaser so on back to flag area for some mike Tysons 10 IC