Pax – Doublecheck, Stubbing, AirBall, TPS, Misfire, Inxs, SlumLord, Nest Egg, Bobby Knight, Foot Fairy, Steely Dan, Pitino – On the Q Red Dragon
All Body weight day. Everything in play today.
Warm – a – Rama
Goofballs 20 IC
String Rippers 10 IC
Sit Down – Straight, Twisted, Pull it in.
Lacrosse Stick – Show how to head and tails it.
ONE RULE – BALL HITS THE GROUND THERE ARE 5 Hand Release Merkins immediately
Heads Tails Winner
Wall Wall Sits for 30 BTW for 30 BTW
Mosey with the Group – High Knees, Butt Kicks, Shuffle, Carioca
Light LBC 20 IC Plank – 30 count as group Plank
Mosey with the Group – Leader of the Pack???
Wall Step Ups 20 single leg Box Jump 10 single count Box Jump
Hill 10 Sprints / up and back 10 Turk and Burps Turk and Burp
Bridge 10 Burpees 20 Push ups Burpees
Bottom Box Cut 20 IC Fred Merc 30 IC Fred Merc
Backwards up to Gate
Parking Lot Bear Crawl Lot BTW for 30 BTW
Jog to PG #1 10 Pull Ups – Squats for PAX
To the Tire – Partner Up – Flip 1
Jog to PG #2 10 Pull Ups – Merkins for Pax
Parking Lot BC / CD Carioca the lot Carioca
Jot to PG #3 10 Pull Up – Burpee for Pax
Mosey with the Pax – No man left behind – to the Flag
Partner Up 44 total in honor of Steely Dan’s 44th B Day Yesterday.
Push Downs x 20
Hand Touches x 20
American Hammers x 4
Keep Bodett in your prayers, his father passed away yesterday unexpectedly.
Blackbeard is Saturday
Murph is Monday
From the land of useless info – Pirates wore eye patches when they went down to the cabin one eye was already adjusted to the dark. From Slummy confirmed by Stubbing (he drives a boat, so it must be true)
Thank you Pitino for giving me the opportunity to lead.
Thank you to the PAX for showing up, these southern VA sites are not the closest, but they are really awesome, if you have not made it to the Sad Clown Killer workout, it has everything that you could image for a great workout.
Sorry Xerox that you missed the bus from Well Spring – you were missed, THANK GOODNESS this was not the Burpee World Workout you have been so excited for. Its coming soon. #alwaysinthebackpocket. #paybackforplanksgiving on a side note – Please say congrats to your Brother – in – law on an amazing career and best of luck in his new endeavor.