Double Digits at The Den for a BeatDown by Deuce.

11 Pax, including 1 FNG, had a little fun at The Den this fine Saturday morning.

Warmup

• SSH x20.
• Windmill x10.
• Imperial Walker x10.
• Merkin x10.
• Mountain Climber x10.
• Plank Jack x10.
• SSH x10.
• SSH x10.

The Thang

Mosey to the road leading to the middle school.

• Lt. Dan to the top of the hill- 2 Lunges:1 Air Squat  up to 20 Lunges:10 Air Squats.

Mosey to the middle school parking lot.

• One Merkin at each line for the length of the parking lot.

Mosey up the road to the funeral home and find a rock.  Circle up in the drainage ditch.

• Curls for Girls x20.
• Overhead Press x10.
• Tricep Extensions x10.
• Curls for Girls x20.
• Overhead Press x10.
• Tricep Extensions x10.

Return the rocks and circle back up.

• Jack Webb for Abs- 1 WWII Sit Up:2 LBCs up to 10 WWII Sit Ups:20 LBCs.

Mosey back to the middle school and circle up in the backyard.

• Jack Webb- 1 Merkin: 2 Air Presses up to 10 Merkins:20 Air Presses.
• Moroccan Night Club x20
• Over Head Clap x20

Mosey to the high school bus parking lot.

• Bear Crawl Slalom under the covered walkway.

Mosey back to the cars.

• 10 Burpees OYO

Moleskine

1. Great work out there guys! Notwithstanding with the little bit of whining and one refusal, you guys pushed it and embraced the suck.
2. Welcome to FNG Jockey.  TIL that if you just ask an FNG “What was your most embarrassing moment?” right off the bat, naming becomes so much easier.
3. F3 Lenoir and F3 Granite Falls will converge for lunch Tuesday, October 15th at Roma Pizza, 11:45-12:45.

Peace,

Deuce