$ 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
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