When: December 1, 2020
Where: Southwood
QIC: El Jefe
The PAX: AOL, Frenchy, Hawaii Five-0, Little Debbie, Mr. Kotter, Ron Swanson, Sleepy & Wallflower
The Lord’s Prayer
9 men rolled outta the fartsacks for an early morning beatdown in the 33 degree weather. We started moving early to keep the frostbite at bay.
Warm up:
- 2 x F3 count Ring-Around-the-Flag Side Straddle Hops (Clockwise)
- Stretches
- 2 x F3 count Ring-Around-the-Flag Side Straddle Hops (Counterclockwise)
The Thang:
Parking lot work – Each exercise was a 60 second AMRAP. We covered a total of ~1.9 miles.
Round #1
- Merkins > 50-yard sprint & back
- Mike Tysons > 50-yard sprint & back
- LR walking planks > 50-yard sprint & back
- Crunchy Frogs > 50-yard sprint & back
- Wall sits
Round #2
- Inchworm Merkins > 50-yard sprint & back
- Air Squats > 50-yard sprint & back
- Plank Spiders > 50-yard sprint & back
- Crunches > 50-yard sprint & back
- Wall Sits
Round #3
- Drop Dead Merkins > 50-yard sprint & back
- Alternating Lunges > 50-yard sprint & back
- Groiners > 50-yard sprint & back
- Flutters > 50-yard sprint & back
- Wall Sits
Round #4
- Merkin Shoulder Taps > 50-yard sprint & back
- Monkey Humpers > 50-yard sprint & back
- Plank Jacks > 50-yard sprint & back
- Freddy Mercury’s > 50-yard sprint & back
- Wall Sits
Round #5
- Wide-Slim Merkins > 50-yard sprint & back
- Alternating Hip Thrusters > 50-yard sprint & back
- Reverse Plank > 50-yard sprint & back
- Big Boy Sit-Ups > 50-yard sprint & back
- Wall Sits
COT:
Prayers for AOL’s wife Marilyn and their family as she goes through some very serious issues with her eyes. Santa Ruck is coming up on December 12th in Southwood. Contact LD or look on the Socials for more info. Frenchy braved the frigid weather in shorts so hopefully he is thawed out by now. All agreed the cold weather was brutal.
- Deep Dish has Southwood Q on Friday 12/4
- Little Debbie has Southwood Q on Tuesday 12/8
Closing Prayer – Mr Kotter
Pledge of Allegiance
YHC,
El Jefe