• When: 02/25/14
  • QIC: LaMont
  • The PAX: Half-Empty, Meltdown, Slim Jim, Pebbles, LaMont


Twitterless LaMont Strikes Again

5 pax showed their strength on another cold morning at the ole #Anchor post this AM. LaMont had the Q so the pax knew that “low and slow” — with emphasis on the negative — would be on the menu.

COP

TTT 15 IC (Slow, get a good ham stretch here and come all the way up.)
Lil Arm Circle 15 IC
Incline Merkins 10 OYO
Windmill 15 IC
Lil Arm Circle 15 IC
Incline Merkins 10 OYO
IW 15 IC
Lil Arm Circle 15 IC
Incline Merkins 10 OYO
Mountain Climber 15 IC
Lil Arm Circle 15 IC
Incline Merkins 10 OYO

Circuit 1
20 swings
10 dips
20 bent rows
8 dips
20 high pulls
6 dips
20 tri-cep extensions
4 dips

Circuit 2
20 Goblet Squats
10 Incline Merkins
20 Dead Lifts
8 Incline Merkins
20 Curls
6 Incline Merkins
20 Military Press
4 Incline Merkins

Circuit 3
20 Napalms
20 Oblique Leans
15 Napalms
15 Single Arm Rows
10 Napalms
10 Dead lifts
5 Napalms
15 Incline Merkins

COT

BOM – Pebbles

Announcements:

  • Race Against Hunger @ Sax Gotha (5K or 10K) – February 28th
  • Mud Run — April 11th — registration ends THIS SATURDAY – Go Time
  • Quarry Crusher Run – April 18th (6K or 10K)
  • Children’s Chance Fire Truck Pull – April 18th (12 man teams)
  • GoRuck Custom Light – May 1st

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