• When: 12/09/14
  • QIC: Neck Brace
  • The PAX: 


18 PAX returned to the gloom for a little stationary burnout work. 5 PAX arrived early for a 2.2 mile trek through the local hood. Good work by all.

The Thang
SSH x 30
Lil Arm Circles x 20
Squats x 20
Imperial Walker x 20
LBC x 20

Divide in groups of 3
Circuit #1 (Soccer Field)
300 reps as a group
1. Merkins
2. Monkeyhumpers
3. Iron Crosses

In the middle of Circuit #1, a train came.  SO: 15 6-count burpees

Circuit #2 (Brickpile)
300 reps as a group
1. Shoulder press w/ Block
2. Curls w/ bricks
3. Russian Twists w/ bricks

Circuit #3 (Playground)
300 reps as a group
1. Lunges
2. Dips on Benches
3. Step-ups

1. Contact UNO for F3Lake Murray Xmas party details; party is 12/11
2. Contact Crash if you need your Lake Murray shirt

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