After waiting to the very last second, but seeing no signs of @F3Drago, 13 eager but slightly saddened PAX sought the softest pavement in lower-mid Country Park lot and began with a #BurpeeChallenge mixed with lots of other fun-but-punishing stuff! Here’s how it went down..
WARMORAMA
- 5 BURPEES
- CRAB CAKES (That’s 1,2,3… 4 – 1!?)
- 5 BURPEES
- COPPERHEAD SQUATS
- 5 BURPEES
- SINGLE-LEG SUNGODS
- 5 BURPEES
- MOUNTAIN CLIMBERS
- 5 BURPEES
THE THANG
- In & Out Curls
- Triceps Press
- Jackie Chan Merkin
- Lateral Raises
- Upright Rows
- Supinating Curls
- Side Tri Rise
- Air Claps
- KETTLEBELL SWING
- Hammer Curls
- Lying Dumbbell Extensions
- Alternating Thigh Taps
- INTERMISSION a la BEDBUG for 2 pain-filled minutes of Crunchy Frog + Marge & Homer.. DAWT!
- Staggered Merkin
- Concentration Curl
- Triceps Kick Back
- Rear Delt Raise
- Bent Row
- Alternate Curl
- Alternating Shoulder Tap
- KETTLEBELL SWING… again… just because!
6 MOM
- 2 P 3 (peter parker, parker peter, pickle pusher)
- Lateral Plank
- Bird Dog Plank
- American Hammer – CHIPS _ YOU DA MAN
ANNOUNCEMENTS/OBSERVATIONS:
- Today’s PAX decided Van Halen’s “Panama” could have been any 3 syllable word and been just as cool of a song… e.g., “Cheesburger” “Canaloupe” , whatever. Reprise attached for Bodette’s listening pleasure.
- Need to get brothers rallying to finish out filling the roster for this coming Sunday’s blood drive. Reach out to Butt Fumble for details. Just showing up also an option!
- Welcome Hollywood from the far West Coast of California… I mean Jamestown, NC. Shameless plug for Monday 530a @ LifeWay Church on Wendover, Saturday 6a @ Jamestown Elementary!
- Saturday 6am – Jesse Wharton – Hozer has his VQ on the Ruck and suredly will NOT dissapoint. Per Matlock, plans are to wrap-up Northern Ruckus in time for PAX to join a 7am AO if they want.
- Big time Cotters at Cornwallis Nightmare this Saturday 7am, as Tommy Boy on the Q will be joined by SENDEK (what?! – He’s back!!!! Is that a VQ? Go get ’em man.)
- LOOKING FOR WILLING Q’s for this AO – Just need a few exercises and a sensible playlist (preferably with a Boston song or two, as we now know it irritates Bodette!) Sign Up Here .. Why Not?
- PRAISE – Matlock’s daugher back home and healing well sans appendix!!!
COT- Chips took us out!
Always a profound honor gentlemen,
Long Time
PAX: Long Time
QIC: 06/23/2016
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