6 faithful Pax de-fartsacked on this brisk Thanksgiving Day morning posting to the gloom of the Crypt/Boneyard convergence hoping to ease the guilt that will surely follow once the holiday feasting commences. YHC commenced to deliver a turkey day beat down that may have been a little heavy on the wings but just right on the heat.
The Weather: 40 something, wet and windy….could have been worse
The Thang:
COP – all IC
SSH x 25
TTT x 15
IW x 30
WM x 15
LBAC x 10 ew
Merkins x 10
Squat x 10
Mosey to wall
Dips x 10 IC
Incline merkins x 10 IC
Dips x 10 IC
Step ups right leg x 15 OYO
Dips x 10 IC
Step ups left leg x 15 OYO
Dips x 10 IC
Decline Merkins x 10 OYO
Dips x 10 IC
mosey toward bricks
Lunge walk up Candy Stripe hill
COP-all with bricks
Curls for the girls x 20 IC
Merkins x 10 IC
Derkins x 10 OYO
Curls for the girls left leg up x 20 oyo
Curls for the girls right leg up x 20 oyo
Arm raises x 10 OYO
Merkins x 20 OYO
Team up in 2’s
2’s hold all 4 bricks out in front and start walking toward other side
1’s sprint across field and back to partner take one brick and sprint back.
Continue until both partners and bricks are on other side
Rinse and repeat – swap
Put bricks back
Mosey to front yard
Sprint length of parking lot
Plank-o-rama
Hydraulics x 20 IC
Low plank
Left side – side dips x 10
Low
Right side – side dips x 10
High
Shoulder touches x 20 IC
Mary
LBCs x 20
Russian Twist x 20
Freddy Mercs x 20 arms out/slo-mo then no rest to 6″ /arms out
COT
BOM – led by Quisenberry
Moleskin:
- T-claps to the Pax for making it out of the fartsack on a holiday morning. For those that couldn’t make due to travelling or smart-sacking you guys missed a good one.
- T-claps to the Pax that reminded me I had left out tricep work. #atleasttherewherenoburpees
- Hope everyone has a happy thanksgiving and prayers going out for everyone’s safe travels.
- Prayers for Napalm’s family
Announcements:
- Christmas party is Dec 19th. See email for details. Please take survey in the email link even if you can’t attend the party.
- Patty Packs 5K and Run Hard Lexington Half is Dec. 6th – I am registered for the half and my wife is registered for the 5K. We are seriously considering running the trail races at Harbison instead. So, If anyone is interested the transfer fee is $10. Email me at [email protected] if interested.