6 PAX posted on a wet wet Friday morning.






Crabby PO QIC

Warm up:

Grass Pickers IC x 20

Abe Vigodas IC x 15

Side Straddle Hops x 20

LBAC – Forward for 20 and reverse for 20

Thang: #1 ATM

PAX performed 3 ATM sets.  An ATM set consisted of 15 alternating shoulder touches from the plank position, followed by 10 tempo merkins, and finally 10 quick merkins.

Thang: #2 Bruce Lee

Hammers x 20

Leg Lifts x 20

LBC’s x 20

Heel Touches x 20

Crunchy Frog x 20

100’s x 20

Rinse and repeat x 5.

Thang: #3 Leg Blasters

Set of Leg Blasters x 3



Freddie Mercury’s IC x 20

Gas Pump’s IC x 20

Canoe / Boat – Hold for 30 seconds

Plank hold for one minute


Rainy start to the morning had the PAX sprinting from their cars to the Big Shelter House. The Shelter provided much needed cover for several rounds of ATM, Bruce Lee, and Leg Blasters. The Pax were quickly discouraged upon the announcement of multiple rinse and repeato’s during this mornings workout. The repeats eventually caused some delirium as PAX started to call the Q by different names.

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Good discussion throughout the workout mixed with plenty of midwife noises. COT at the end…. praying for those put on our hearts this morning. Not sure of the score but Wapner gained one back this morning on Piper.

Good work men. See you next week.

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