$ hearty PAX joined Wolverine in beautiful Summerfield Park for a 3 station beat down and a Circle of hate.  NON FNG NO Merlot.

Warm-o-Rama

High Knees-30 Count IC

Stretch

Twist and Pivot

SSH 25 IC

Imperial Walkers 20 IC

Mosey to Amphitheater

THANG part 1- Circle of Hate

Each Pax Called out least favorite exercise for his brothers to complete while he ran a lap

Monkey Humpers, Merkins, Burpees were among the fun…..

Thang Part 2-3 Stations

Station 1

10 Step ups each leg

10 Single arm Tricep Hammers with 15lb weight

Take Lap go to Station 2

25 dips

5 Prison Cell Merkin Burpees

LAp to station 3

15 Derkins

15 Band Curls

20 LBCs

Take a lap-RINSE AND REPEAT

Mosey back to Flag

MOM

25 Freddie Mercury’s IC

20 Crab Cakes

Leg climbers 12 per laeg

American Hammer -25 IC

Announcements

Sacked on the mend

Planksgiving next week 6-7 AM  Converge with Murph and Sweat angel

 

Wolverine Took us out.

Thanks for the opportunity to lead a fine group PAX……Especially XEROX (Since I post I get some liberty)

 

 

 

PAX: Wolverine

QIC: 11/17/16