24 strong posted on this beautiful morning and here is how it went down.
Warmup: 20 SSH, 10 Helicopters , 10 Windmills, 10 EW, 15 AC, 20 LBC’s
Love Hill – partner up – run hill to gate 3 exercises – Polar Bears , Lunges, Burpee Broad Jump
Amp Theatre : partner dips 3 sets 20 – LBC ladder down 10 each step – incline merkin ladder up 1-18
Rusty Cage : 4 over hand 4 under regular grip. 4 over 4 under close grip- 4 over 4 under wide grip – opposites 4 over/under – reverse 4 over/under – partner up Jerkins on dips bar repeat same as above.
Steps: Polar bears across brick path up the stairs – lunge across – run back to starting line.
Ring of Fire : 10 merkins each while pax holds plank.
Mossy to the Flag
moleskin: Gumbo and Rosie arrived early and got their mile in ( good job fellas ) Fall was in the air and the pax was ready to roll and in good spirits as we gathered around the flag . YHC greeted the pax as usual with the intro to the workout saying I’m not a personal trainer or fitness instructor and Fudd blurted out (I disagree with that 😀) that got the pax laughing and the mumble chatter of a typical Swirly Q began …. The pax crushed love hill -Flasdances 2.0 Athena made it look east – atta girl Athena. .. Lot’s of grunting and moaning occurred in the amp theatre especially during the incline merkin ladder . YHC was glad to have been on the other side of where Wilson was – evidently he was sharing his meal from last night with everyone by giving them all the jimmy johns Free smells – yikes…. The rusty cage was the overall crowd pleaser and the pax really enjoyed the polar bears up the steps after spending a little time in the cage!
ET’s as always was excellent – great food and fellowship ! Circle K was in the parking lot waiting for us when we got there which confused all of us cause nobody could remember seeing him @ the workout …. Hey just goes to show you how important the 2nd F is – dude did not want to miss breakfast !!
Great job guys that was a solid upper body beat down – way to push through and finish strong. Thanks for taking us out Gumbo.
Annoucements : Hampton Roads – Find a Sat you can do it and join in on the clown car heading down to va beach to help get that AO going …
congrats again to Gumbo and Hardywood for their awards great job guys
be thinking about Garbage plate – he’s got a procedure coming up..
A pleasure to lead this morning guys – have a good rest of the weekend !