5 Pax showed up in the gloom at Summerfield Park for a great beat down to commemorate the 75th Anniversary of Pearl Harbor (a day after). We moseyed to Summerfield Elementary School for some warm-o-rama.
Imperial Walker IC X 20
Hillbillies IC X 20
Wind-mills IC X 20
Sungods IC X 20 forward.
At this point, the PAX were warm and ready for the Thang. There were 3 stations, after the completion of each station the PAX mosey one lap on the parking lot. All the exercises were performed as a group. No man left behind!
BEARPEES: The Pax line up across the parking lot. OYO 1 Burpee followed up by 4 count bearcrawl forward. Once the Pax got the other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio but only increasing the number of Burpees. This exercise was done until the PAX reached 4 Burpees. Then mosey to station 2.
25 Monkey Humpers / 30 Squats / 30 Copperhead Squats / 15 Lunges. Then mosey to station 3.
ATMs (3 rounds): 15 Alternating Shoulder Touches single count, 10 Tempo Merkins (down on the 1-2-3, up on the 4) and 10 fast Merkins. This exercise was accomplished by each brother while the rest of the PAX rest in Al Gore position.
As an extra punishment, Xerox led one set of his famous “Jack Webb ladder” consisting in 1 merkin follow up by 4 shoulder air presses, adding 1 merkin and 4 shoulder air presses until the ladder was completed with 5 merkins and 20 shoulder air presses, then count down.
LBCs IC X 20 / Box cutters IC X 20 / Low dollies IC X 20 / American Hammers IC X 20
Dec 10 is the F3 Greensboro Prom.
Red Cross Blood Drive on Jan 08. There will be a signed up sheet.
Ringing Bell for the Salvation Army on Dec 17.
Wolverine took us out.
It was an honor to lead the workouts this morning.