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9 PAX posted on Friday 11/22/19.  Temperature was around 40 degrees.

Jay Z, Slit, FNG (Zach Chambers), Maestro, Dasiy, Popeye, Shamu, Piper, CrabbyPO (QIC)

Warm Up

  • Arm / Leg stretch
  • Shoulder Touches
  • Grass Pickers
  • Hand Release Merkins
  • Willie Mays Hayes

A little mosey to the Happy Place.

Thing:  

Ladder down by 10’s.

PAX went through a series of exercises (listed below) starting with 100 reps and going down to 10 reps.  For added fun 5 burpees were added in-between each exercise.  Each exercise was done as a single count.  Once all PAX completed the ladder down, PAX climbed back up (no Burpees) as far as time allowed.

  • 100 – Flutter Kicks
  • 5 – Burpees
  • 90 – Shoulder Taps
  • 5 – Burpees
  • 80 – Skaters
  • 5 – Burpees
  • 70 – Mountain Climbers
  • 5 – Burpees
  • 60 – Squats
  • 5 – Burpees
  • 50 – LBC’s
  • 5 – Burpees
  • 40 – Lunges
  • 5 – Burpees
  • 30 – Hand Release Merkins
  • 5 – Burpees
  • 20 – Squat Jumps
  • 5 – Burpees
  • 10 – Side Straddle Hops
  • 5 – Burpees

Indian Run back to the Flag.

Mary:

Ring of Fire Mary:

  • Crunchy Frog x 10 / V-Sit Hold
  • WWI sit ups / Canoe
  • Pickle Pounders / Plank

.

COT

Moleskin:

Good to see a HC will get Maestro out of bed for a beatdown.  Beatdown was tough but the PAX pushed through and made it 2/3 of the way back up the ladder.  Pickle Pounder ROF surprisingly turned inappropriate this morning.  Also Piper still doesn’t know Jay Z’s moms name.  Maybe next week!

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