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5 Core Principles (Optimus Style)

Primer on Correct way to count

Warmup

21s – Punishment

Abe Vigodas – 15IC

Weed Pickers – 15 IC

Arm Circles Front – 10 IC

Arm Circles Back 10 IC

Mosey to the lower parking lot

Thang:

Partner up

75 8-Count Man-Makers – First Pax performs reps while Second Pax runs to the other side of the lot and back, then switch. Pick up the six when done.

Mosey to the opposite side to the lot and switch partners

100 Imperial Squat Walkers – First Pax performs reps while Second Pax runs to the other side of the lot and back, then switch. Pick up the six when done

Mosey to the opposite side of the lot and switch partners

200 Curl Presses – First Pax performs reps while Second Pax runs to the other side of the lot and back, then switch. Pick up the six when done

Mosey back to the start

Motivator from 10

Mary – LBC – 50IC

Recover Recover

Moleskin: YHC was forced once again to dole out punishment on the 21’s despite getting soft in his old age and offering the Pax an opportunity to redeem themselves by naming the role and tv series that Abe Vigoda is most famous for. Alas they were unable to do this so the 50 8 count man-makers the Q had planned were changed to 75. Purely on a whim YHC decided to add the Motivator from 10 so that he could enjoy the pleasure of performing that joyous exercise 3 days in a row. Hopefully tomorrow’s Q will find a way to work it into a the block party at the Hill. Good of Khaki and Nomad to join us for the end of the Motivator and the LBCs! Not a lot of mumble chatter due to all the work, although the running did have Logger complaining that there was too much running for a workout that he wasn’t Q-ing (will wonders never cease??)

Always a pleasure, great work today men!

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