When: 7/31/17 @ 5:30
QIC: The Saint
Pax: Fish, Gomer, JR, Pyro, Rose

6 strong, traditional men with a full day of work ahead gathered in the pre-dawn gloom to start their week off with righteous perspiration.
Conditions: Warm yet stifling, like my mother-in-law

Warm Up

– SSH 40 x 4

– Mtn Climbers 20 x 4

– Squats (slow & deep) 20 x 4

– Merkins (slow) 15 x 4

– Abe Vigodas 20 x 4 (slow windmills, double-time last 5 x 4)

– Front Kicks 20 x 4

– Peter Parkers 20 x 4

The Thang

Indian Run to Station #2

– Squat wait

– Little Baby Arm Circles fwd 30 x 4

– Hand Claps 30 x 4

– Little Baby Arm Circles bwd 30 x 4

– Step Ups 20 OYO

Indian Run to Station #3

– Plank wait

– Spider Merkins (slow) 10 x 4

– Imperial Walker 20 x 4

– LBCs 20 x 2

Indian Run to Parking Lot Station

– Plank wait

– Mission Impossible 20 sec

– Split Jacks 20 x 4

– Baryshnikov Squats 10 x 4

– Hillbillies 20 x 4

Alternating Mosey/Lunges/Karaokes for Traveling Mary

– ABCs (A-Z all 26!)  10-sec hold

– High Slow Flutter 20 x 4  10-sec hold

– Rosalita 20 x 4  10-sec hold

– Low Slow Flutter 20 x 4  20-sec hold

COT

Moleskin

– F3 Gear deadline: midnight tonight!

– Litany of other reminders

– Apologies to my mother-in-law

– Thanks to Gomer for [most of] his prayer

– Thanks for the privilege of Qing

Over and out!

The Saint

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