4 PAX joined in the Gloom this morning at Tobacco Road including 1 FNG “Merman”. A Durhamite hailing from Seattle comes to us by way of brothers in the Raleigh and Chapel Hill PAX. He was welcomed in the Gloom by Cardiac, Bushwood and YHC. Bushwood made his first appearance of the week after having “perfect attendance last” last week making 6 workouts in 6 days in Churham. He said he would show at Bastille for a pre-workout ruck…. After looking around for Woody (you can set your watch on him being 2 minutes late) it began;
Warm Up in cadence
SSH x25
Imperial squat walkers x 10
Good morning x 10
Arm circles x 10 each side
Mountain climber x 20
Merkins x 10
The Thang:
Run 2 mins
20 squats
Run 2 mins
20 frog jumps
10 squats
Run 2 mins
20 lunges
10 frog jumps
10 squats
Run 2 mins
20 monkey humpers
10 lunges
10 frog jumps
10 squats
Run 2 mins
20 calf raises
10 monkey humpers
10 lunges
10 frog jumps
10 squats
2 mins run
20 step ups
10 calf raises
10 monkey humpers
10 lunges
10 frog jumps
10 squats
Push O Rama
Reps of; 1, 2, 3, 4, 5, 4, 3, 2, 1
Regular merkins
Wide grip
Derkins (the PAX was moaning at this point and through the mumble chatter YHC made out criticisms for holding Derkins until the end. Maybe next time YHC will start and end with the Derkin.)
Mary:
Heels never touch the ground:
30 second 6 inch hold
15 count Russian Hammer
30 second 6 inch hold
15 count Heels to Heaven
30 second 6 inch hold
20 cound LBC
Welcome Merman! He says he will be back but only time will tell. His brave sole also asked about the other workouts during the week like Fetzer, Ramses, and TBL. Look out for the male Starbucks model in the Gloom!
