Warm Up


Weed Pickers x10 IC

Arm Circles x10 IC (both directions)

TubThumping – I Get Knocked Down – Burpees to the song

Mosey to the Shelter

The Thang

Bench Step Ups x 20 OYO

Bench Jumps x 10 OYO

Ring of Fire – 2 rounds all IC

Merkins x 20

Squat X20

LBCs x20

Mosey back to The Wall

 2 Rounds

Rocky Balboas x10 IC

Mike Tysons X 10 IC



Flutter Kicks x 25 IC

Gas Pumps x 26 IC

Rosalita x 25 IC

Moleskin28F Clear and Dry….finally


PAX:  DC, Wrigley, Efin, Double D, Cosmo (Q)

5 Pax posted for a variety workout on a chilly but dry morning…finally.  All Pax were happy about the dry conditions and being soggy only from sweat and not cold rain.  Everyone received a new perspective on Tubthumping and enjoyed the song, indicating their knowledge of it being over 4 mins long.  Q didn’t realize Ring of Fire had been done earlier in the week, but chose to believe is was a good exercise and work repeating. Mumblechatter was ok and getting better….as were all PAX that attended the workout.

Great way to end the week…great work men!

Keep getting better and keep passing it on!

Always a privilege!


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