28 pax celebrated as they arrived on a cool morning at DHS. MANY expecting to have an easy day after a Chaser and Beno week (especially the NFG’s)……
Conditions: 46 degrees and Sunny
The Thang:
Lap around field
COP
All four count reps:
SSH x 50
Murkins x 10
Flutters x 100
Murkins x 10
LBC x 20
Wide arm Murkins x 10
LBC x20
Murkins x 10
Freddie Merc x 10
Murkins x 10
suicides in main parking lot
Brick curls x 100
Murkins x 10
LBC x 10
Tricep curls x 25
Sit ups w/ bricks x 25 single count
Murkins x 10Run around the School back to bricks
Reverse curls x 25
Superman crunch x 10
Brick curls x 25
Run to HS
Hollywood Squares
Incline Murkin x 10
Step Ups 100 alternating legs
Iron man crunch x 10
metal board sit ups x 25
Murkins x 10
Beno:
Up downs (plank) X20
Murkins w/ arm raises off the ground x 20
Circles in plan position
Rosalitas x 20
4 count reps on each excercis totals: Murkins: 100 Flutters: 100 Abs (all) 100+ Curls: 100+ SSH: 100
COT
Ball of Man
Moleskin:
Pax completed 100 four count on all core exercises.
NFG-J Lo : I came because Beno and Chaser already led”
Beno: how about going to 100
Discussion in COT about Quarry run
SPUD: Cheers for from the PAX Showing up and working hard
Welcome Little Baby Jesus from CLT
Chaser: I have brought FIVE NFG’s this week, do I win the prize. Pax: Let’s see if they return
CLAPS to those that ran the Rosewood run.
That was a tough workout Tajh…I appreciate all who are willing to take the Q!