• When: 11/24/15
  • QIC: Cesspool
  • The PAX: Noonan, Traitor, Promo, Strudle, Jenny, Purple Rain, Pole Position, Nacho, Staccato, Shamu, Happy Trees, Beads, Gump, Insanity, Tri Lamb, Zook, Paperboy


Sets of 23 to 22 and RENEW’s (56 Yard Sprint)

18 Pax arrived at 0530 for a frigid workout. YHC taunted via The Twitter #Hammer faithfuls and none ventured over #Brickpile to pick up what we set down at #Thunder. Plans of how to push these men appeared in a dream that wind sprints of 56 yards would be sufficient and lots of them. 28 degrees and not a cloud in the sky. Not one complaint about the temperature after about 5 minutes of work.

COP (All Exercises IC)
23 SSH
22 Merkins
23 Squats
22 Flutter Kicks

Sprint to the corner of King Street and Wheat Street. All exercises are performed OYO as quickly as possible:
50 SSH
20 Merkins
20 Squats
20 Mountain Climbers
20 LBC’s
Sprint to the next corner (Wheat and Woodrow).
Rinse and Repeat exercises.
Sprint to Woodrow and Duncan.
Rinse and Repeat exercises.
Sprint to Duncan and King.
Rinse and Repeat exercises. (NO MUMBLE Chatter!)
Sprint back to the shovel flag and plank until the 6 arrives.

Plank – O – Rama!

Mosey to the edge of the field for what will forever be known as “RENEW’s“.
Count off 1, 2.
1’s stay put
2’s Mosey 56 yards to the opposite side where two cones are placed and plank up.
YHC calls “GO” and the 1’s sprint to the cones and begin planking while YHC calls “GO” again for 2’s to sprint the “RENEW”. This is repeated until all PAX have done 5 RENEW’s.
(#36 for The Citadel, Tyler Renew, ran 56 yards for the game winning TD at Willy B Saturday)
Crowd Pleaser!

Mosey to Thunder Walls for:
1 Minute People’s Chair
20 Merkins OYO
1 Minute People’s Chair
23 Merkins OYO
1 Minute People’s Chair
22 Merkins OYO
1 Minute People’s Chair
23 Merkins OYO
1 Minute People’s Chair
22 Merkins OYO

Mosey back to the edge of the field for Mary (All IC)
23 Flutter Kicks
23 Chaser LBC’s
23 Freedom Twists
23 Freddy Mercury’s

Line up again on the edge of the field for RENEW ladder.
56 yard sprint
10 Squats
56 yard sprint
9 Squats
56 yard sprint
8 Squats
56 yard sprint
7 Squats
56 yard sprint
6 Squats
56 yard sprint
5 Squats
56 yard sprint
4 Squats
56 yard sprint
3 Squats
56 yard sprint
2 Squats
56 yard sprint
1 Squat

Mosey back to shovel flag for the final exercise:
50 SSH (OYO)

BOM: Cesspool
DEVO: Jenny

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