• When: 12/23/2014
  • QIC: Pole Dance
  • The PAX: Pole Dance, Nail Pop, Lego, Slum Lord, Ken Doll, Yee Hah, Drip Leg, Hot Spot, Malfunction Junction, Mayhem, Dunphy, Bullpen, Muggy Tape, Purple Haze, JJ, Saw Dust, Buzzsaw, Field Goal, Gravedigger, Peachy


Shawshank hit by the POLE DANCE!!

pole dance

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

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