• When: 11/16/17
  • Workout Style: Boot Camp
  • QIC: Flip Ova
  • PAX: Whinnie the Poo, WiFi, twitty, Bunion, Graco
  • AO: Beaufort, Man-O-War

6 men met in the gloom to get some work done and it was chest day! A perfect disclaimer was given then we took a Mosey to the cutting board for warmarama

Warmarama
SSH x20 IC
Cotton Pickers x 15 IC
Hillbillies x 10 IC
Sun gods x 10 IC each direction
Windmills x 10 IC
Hand release Merkin x 10 IC
Good mornings x 10 IC

Mosey to the dockhouse for

Over to the bench for a Merkin ladder
5 urkins, Merkins, derkins SC
10 urkins, Merkins, derkins SC
15 urkins, Merkins, derkins SC

Mosey to long bench for set of 11’s
Dips IC and Burpees

Mosey to boss tweeds paver Park
Bicep curl x 15IC
Overhead press x 15IC
Staggered Merkin x 10 each side
Squat with arms extended x 10 SC

Mosey to wall
Australian Mountain Climbers x 10 IC
People’s Chair hold 60 seconds
X 2 sets

Mary:

LBC x 25IC
LSF x 25IC

YHC took us out in prayer in the BOM. Great work fellas. Until next time…SYITG

Flip

 

 

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