Man The Station in on fire and we don’t need no water let that sucker keep burning and getting bigger, faster, and stronger. Another great gloomy morning for a sweat fest. Temps in high 40’s low 50’s little bit on rain in the air and the ground soaking wet. At first Trigger and YHC thought the cool air and rain kept the rest of the PAX in the fart sack, but true to Conover fashion the men started rolling in next thing you know 8 PAX are circled up on the splash pad ready to see what YHC had to offer. Oh and by the way let’s give a shout out to Sarge and Splat. Glad to have you guys back in action. Ok enough small talk let’s get down to business.
C.O.P
moroccan night clubs x 50 IC
merkins x 20 OYO
moroccan night clubs x 25 IC
merkins x 10 OYO
moroccan night clubs x 10 IC
merkins x 5 OYO
copperhead squats x 15 IC added in a little slow-mo count on these
windmills x 15 IC
att x 10 IC
Head over to the bathroom and introduced Conover to Australian mountain climbers x 6 IC. The plan was 10 IC but YHC’s wet shoes on wet wall said NO MAS.
Ok time to get Motivated, dip style.
Dips during Motivated
And during the versus we did right leg first step-ups, left leg first step-ups, and incline merkins.
Line up for a good ol Indian run around the park to the steps on the other side of the park.
Wheelbarrow merkins up the steps get to the top go back down and flapjack.
Mosey back to the splash pad for:
Squats x 15 IC
LBC x 15 IC
Star Jumps x 10 OYO
Reverse LBC x 10 IC
Monkey Humpers x 10 IC
Crunchy Frogs x 10 IC
Hydraulic Squats x 5 OYO
Crab Humpers x 10 IC
Plank-O-Rama while listening to Chain Breaker by Zack Williams. By the way very good song.
Little date with Mary
Flutter kicks x 10 IC
Boxcutters x 10 IC
Low dollies x10 IC
And done!!!!!!!
Moleskin
YHC is so impressed with the Conover guys the are tough and don’t back down from anything. And YHC is not to sure about Tinkle he loves doing Monkey Humpers so if you like to Q them he will do them. He’s been asking for them since last Tuesday so YHC delivered. A big welcome back to Sarge and Splat the father, son duo. It’s was their first post at The Station and their first post in several months. And YHC wants to send out a huge thank you to Splat for giving The Station its first Merlot Splash. He saved it to the end, but then he couldn’t hold it any longer. Glad you’re ok man.
Announcements
The Dude is on Q Thursday so come post and get stronger and faster.
W.O.D.
Isaiah 41:10 (NIV)
10 So do not fear, for I am with you;
do not be dismayed, for I am your God.
I will strengthen you and helpyou;
I will uphold you with my righteous right hand.
Always an honor Clifford out!!
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