• When: 2019-01-19
  • QIC: No Help
  • The PAX: Rocking Chair (Respect Respect), Escobar, Hemmingway, Ponzi, Buzz Saw (Respect), Breakfast Club, No Help

Rep, Pulse, Dodge at Cryptonite

Weather: Not too shabby

The Thang:

Intro, disclaimer

Run around the parking lot and then COP

SSH x 10 IC
LBAC x 10 IC f/r
OH Claps x 10 IC
LBAC x 10 IC r/f
TTT x 10 IC

Run over and grab some Boneyard Bricks, then line up facing down the hill

Curls x 10, 20, 30, 40, 50, 40, 30, 20, 10; run down to the fire hydrant in between each set.  Dodge cars as needed.

Curls x 10, OH Triceps Ext x 10, pulse curls x 10, pulse OH Triceps Ext x 10.  Rinse and repeat for 10 sets.

Shoulder Press x 10, pulse shoulder press x 5.  Rinse and repeat for 10 sets.

Curls x 5, pulse curls x 5.  Rinse and repeat for 5 sets.

Put bricks up and run back to the flag.

Merkins x 10, pulse merkins x 10. Rinse and repeat for 2 sets.



MGC Long Run
Dam to Dam Relay
Harbison 100K/100

Prayer Requests

Wells Family
Fry Daddy’s 2.0