8 Pax posted on 59 degree morning. Daisy, Pew Pew, Crabby PO, Jay-Z, Bubblicious, Sliot, Boucher, Piper QIC
Warm up:

Maestro lap
Grass pickers x 15IC

Arm pretzels x 15 IC 

Sprinklers x 15 IC

Motivator from 10

Arm stretch OYO

Leg stretch OYO 

Thang:

  1. 10 – 2 pump burpees 
  2. Merkin jax 1:4 up to 5:20 then back down 
  3. Dirty Dozen EMOM 12 merkins- 12 squats- 12 flutter kicks, 8 min
  4. Bruce Lee(20 hammers, 20 leg raise, 20 lbc’s, 20 heal touch, 20 crunchy frog, 100’s)
  5. Leg blaster (20 squats, 20 lunges, 10 jump lunges, 10 jump squats) 
  6. Ring of fire mtn climber, 10 mtn climber while remaining pax hold plank.
  7. Kettle bell farmer carry and big stick carry with plank while waiting.  90 lb KB and 35 lb KB’s used. Stick is 9′ long 8″ in diameter.

Mary:

25 forward bicycles 

25 reverse bicycles 

25 in and outs

25 heals to heaven 

25 climb your legs

10 v up roll ups.  

Moleskin:

Good effort given by the men that attended this morning. Plank jacks and merkins are deadly combo. Some funny comments about Jay-Z giving up his gravy and how rigid is the fence post we carried. Most is classified under konichiwa. Daisy had a good reminder that the Wapner/Piper challenge is up to 10, hope Wapner has been practicing baking cookies. See you on Friday.

2 comments

  1. How many do you expect to post on the Wednesday before Thanksgiving? I was hoping to see if a group from the Indy area would like to travel up to Blackcat that day.

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