Yours truly arrived five minutes late to IJL due to technical difficulties. As I arrived on the scene, I was greeted by the local stud patrol aka the Pax of greater Oak Ridge moseying down the boulevard with JR leading the way, shirtless, of course. I am fairly certain JR only wears shirts from November to March. Swanee seems to be following in JR’s footsteps or rather nudist tendencies with his lack of apparel. Well, enough about that. To know what happened next, please read on. All exercises were done in sets of 20’s with a few exceptions to keep all the Pax included.

WARNING: DO ATTEMPT THIS AT HOME OR AT THE AO OF YOUR CHOICE. #BETTERTOGETHER

Warmarama

Side Straddle Hops + Field Goal Squats + Hug Thyself with a Twist

Mosey to Stop #1

1.5 Squats + Good Mornings with a Squat + Inchworm with Three Single Count Mountain Climber

Mosey to Stop #2

Squat Burpees + Reverse Plank with Alternating Knee to Chest Drive + Alternating T-Bar Merkins

Mosey to Stop #3

Golfball Pickup Lunge (Same side for 20 or Alternating) + Skier Plyo Runner’s Stretch/Lunge (three mogul hops single count to 21 per leg) + 1/4 Squats (start at bottom of squat and go 1/4 up and down)

Mosey to Stop #4 (The Pax did an Indian Run, Karaoke, Backwards Run, Knee Drives and Butt Kicks)

Smurph Jacks + Plank Jacks with Kick Throughs

Mosey to Stop #5 

One round of the Murph (10 Pull-ups, 20 Merkins and 30 Squats)

Omaha to the Flag

Circle of Trust for Name-a-rama 

Dabo has the recording of the names. Eleven Pax with the Q attended the beatdown. The Q lead the Pax in a moment of prayer as is the custom.