On an icy new years eve morning 11 PAX posted to the crick to tie up loose ends and set the tone for 2015. Disclaimer given and we were under way.
The Thang:
Run to the front of the school circle up.
Good Mornings x15
Side Shuffle Hop x15
Imperial Walkers x15
Merkins x15
Mountain Climbers x15
Nipplers x15
Sir Fazio Forward x15
Sir Fazio Reverse x15
Windmills x15
Run around the side of the school down Brier Creek Parkway. Split up into #1s and #2s
#1s sprint up the hill, #2s Merkins oyo – Flapjack
#1s sprint up the hill, #2s Burpees oyo – Flapjack
#1s sprint up the hill, #2s LBC oyo – Flapjack
#1s sprint up the hill, #2s Carolina Dry Docks oyo – Flapjack
#1s sprint up the hill, #2s Prisoner Squats oyo – Flapjack
Run back up the hill around the front of the school.
Peoples Chair 10 count down the line
Balls to the wall 10 count down the line
Run down to the rock pile, pick one and circle up.
Bicep curls x15 drop your rock – rotate right
Overhead Press x15 drop your rock – rotate right
Tricep Extension x15 drop your rock – rotate right
Bent Over Rows x15 drop your rock – rotate right
Bicep curls x15 drop your rock – rotate right
Overhead Press x15 drop your rock – rotate right
Tricep Extension x15 drop your rock – rotate right
Rock Hard Merican Hammers x15 drop your rock – rotate right
LBC with your rock x15 drop your rock – rotate right
6″ Leg Lift with your rock over head x15 drop your rock – rotate right
Bent Over Rows x15 drop your rock – rotate right
Rock Squats x15 drop your rock – rotate right
WWII Sit Ups x 15
Freddie Mercuries x 15
COT
Welcome FNG Sambora (Friend of The Situation)
Announcements – Starting January 5th 6am – 6 Week FNG Monday workout at Leesville Park, The objective is to break in some new guys with a modified workout. Regular PAX welcome to come out and motivate, good opportunity to rehab if you’re recovering.
Nickelback took us out with prayer.
It was a privilege leading these gentlemen this morning.
God bless my friend
