On a beautiful Wednesday morning 31 of Greensboro’s best, and one FNG, heard the knock of the SlumLord. Rent is due cried the Lord of Slum so pay up suckers. It wasn’t rent money he was collecting though – he wanted to fill his PAIN purse, or was that a fanny pack? You could tell the VQ was about to get serious. Here’s how it went down in the hood:
Mosey: Butt Fumble led the pax on a gentle mosey to the entrance gate for some Warm-O-Rama
Scared of what about to happen 5 pax peeled off from the group aka the Splinter Group and went on a run…………..run……………….run……………….far………………far…………………away!
Warm-O-Rama:
SSH x 25
Squats x 25
Lucky 7’s (7 Wide,7 Regular, & 7 Diamond Merkins)
Lunges x 20
Mountain Climbers x 20
Toy Soldier x 20
Plank Jacks x 25
Sun Gods x 10 forward then reverse
5 Burpees OYO
Reminded that BF wasn’t doing the Thang he handed over the pax to SlumLord
Mosey: Indian Run from gate to the Church parking Lot
The Thang: partner up
Exercise 1 – Partner Wheelbarrow: 10 steps/10 merkins rinse and repeat 5x
Exercise 2 – Lean To Lunges: Plank on partners shoulders upright while partner does alternating lunges 20x
Exercise 3 – Star Jumps 20x as a group
Exercise 4 – Inchworm/Dry Docks 10x as a group (Inchworm out to plank position then do a Merkin and back up for to end with a Drydock)
Exercise 5 – Set of the following as a group
Squats x10
10 Count Plank
Lunges x20
Rinse and repeat Excercise 1 – Partner Wheelbarrow: 5 steps/5 Merkins rinse and repeat 5x
Mosey: Indian Run back to shovel flag
Plank until 6 – Reverse Plank left leg up then right leg
CrabCakes x20
Mary:
LBC’s x30
American Hammer x20
COT: Matlock
PAX: FNG Mike Wicker aka Plato, SlumLord, Jitterbug, Graffitti, Bourne, Stage Fright, Poehler, Spam, StrangeBrew, Nomad, SnowFlake, SirPur, CJ, Kicker, Thermanator, Hootie, LockJaw, Cecil, Heisenberg, Snookie, Norwood, Botox, Aleve, CrawDad, Rooster, BedBug, ButtFumble, Lynda, Yeti, Drizzle, Matlock, and Everest
QIC: SLUMLORD
Leave A Comment
You must be logged in to post a comment.