DATE: 2023-12-04
AO: Evening-Wood
Q: Hky Goodwill
PAX: Caboose, Creamsicle, Lil Sweet, Flamer
FNGs: Vader, Crease
COUNT: 7
WARMUP: 4 PAX in for pre-run incl. Caboose’s 2.0 Crease! At 19:30 we commenced with SSH, ATT, Humpy, Worlds Greatest Stretch, Imp Storm Troopers/Hillbillies, 10 merkins.
THE THANG: Mosey to adjacent parking lot for BLIMPS ladder. Run to other side of lot & back, do exercise & increase reps by 5 each exercise.
Circle lot & grab 2 heavy bags to carry with us the rest of workout. Go to low wall for station exercises: Incline Merkins, Clean & Jerk heavy bag to Squat, Tricep Dips, Step Ups, Decl Merkins, Bent Over Rows w/ Heavy Bag, Pistol Squats (rotating thru).
Mosey to wall for People’s Chair w/ heavy bag lap sitters…pass the bag down the line.
Mosey to back or church to block pile for coupon exercises. Curls, OHP, Tricep Ext, Goblet Squats.
Mosey to stairs for calf raises.
Mosey to front of church for Merkin variants (wide arm, staggered arm, close grip) & Mary.
Mosey back to flag for Mary until time called.
MARY: Mixed throughout.
ANNOUNCEMENTS: Christmas Party this Sunday 6-8p, Crescent Moon. New Years Day run at Bakers Mtn 0700.
Naming FNG Matt Lewis “Vader”
COT: Every man is responsible for the old man he becomes. The decisions we make now, no matter how small, the reactions we have to others, the things we let get to us…that all adds up to the man we are at 70. What man do you want to be at 70?
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