20 pax posted for a World Renown VQ of Pole Dance. Much respect for a man who bring his own wood and goes Weinke-less for his VQ !
COP
30 IC – SSH
20 IC – TTT
20 IC – Merkins
20 IC – MC
15 IC – LBACs (Both ways)
Count off into 4 Groups of 5
Indian run across the 3 big Soccer fields and back two times plank when done. Mosey back to the Shelter.
Each person unloads the poles from trailer and carries over shoulder to tire/brick area
Count off by 2s
With partner one carry pole across the Soccer Field while the other sprint and do merkins till partner arrives.
Switch and Repeat with squat jumps at each end
Run back to the trailer unload bigger poles carry with a partner or two back to brick/tire/pole area
With a partner one person flips pole across the Soccer field while the other crab/bear/duck walk across until reunited with the pole and then switch until you get pole across and back to starting point.
Partner up, each person holds an end of the pole chest level and on a 3 count squat then back to original spot then lift over head and back to chest.
Last exercise is the Pole Dance. A series of lunges, squats, and bear hugs backpedaling, high knees, and merkins while holding the pole.
All you got back (Jail Break) to the shed!
Good Work Men.
Name-o-rama
BOM
Announcements – January 1st Convergence at Graveyard. 116 pax is the Goal Attendance. Bring a FNG or someone who has not posted in a while
FFF – December 26th (Friday) 8:00am Graveyard
New Run Group Sundays – Meets at 911 Memorial, downtown Lexington at 1:30PM
The Go Run 5K – February 7th www.thegorun.org Possible Convergence at SnakePit
Ahhhh – nothing like morning wood