CONDITIONS: Clear, 40’s, cold.
7 Pax with a lot of respect gathered for a 4 corner beat down led by The Don.
THE THANG:
Blimps – 5 Burpees, 10 Lunges, 15 Imperial Walkers IC, 20 Merkins IC,
25 Plank Jacks IC, 30 SSH IC
Mosey to Chin Up Bars and line up in 3 groups.
1st person complete 10 merkins & 3 chin ups. 2nd person and 3rd person complete same sets. Rinse and Repeat with 15 merkins & 2 chin ups, then 20 merkins & 3 chin ups.
Complete 2 chin ups on first bar, 4 on second bar, 6 on third bar. Do squats while waiting for all pax get a chance complete. Go back and do in reverse order, 6, 4, 2.
4 Corners
1 – 20 monkey humpers
2 – 20 monkey humpers + 20 Squats
3 – 20 monkey humpers + 20 Squats + 20 lunges double count
4 – 20 monkey humpers + 20 Squats + 20 lunges double count + 20 burpees
1 – 20 dips
2 – 20 dips + 20 incline merkins
3 – 20 dips + 20 incline merkins + 20 calf raises
4 – 20 dips + 20 incline merkins + 20 calf raises + 20 box jumps
1 – 20 flutter kicks 4 count
2 – 20 flutter kicks 4 count, 20 russian twists two count
3 – 20 flutter kicks 4 count, 20 russian twists two count, 20 iron crosses
4 – 20 flutter kicks 4 count, 20 russian twists two count, 20 iron crosses, 20 big boys
Mosey back to the chin up bars and do 10 chin ups.
Mosey back to shovel flag and do SSH IC until time.
COT
BOM
Christmas Party Dec 2nd. All attendees to bring desert & appetizer. $13 cover in advance.
Mac n Cheese Still needed. Deliver to Oliver Gospel or Stones at the Strut.
Thurs Nov 9th Strut Party at BJ’s