Thanksgiving is A Time For Bear Crawls

The PAX: Sawed off, Dwight, Doo Doo,Joey Hicks (FNG), Urkel, Michael Bolton (QIC)

Conditions: Damp and chilly

Disclaimer:
I am neither trained nor a professional, workout at your own risk and your own benefit; please modify where needed. You’ll be challenged to push yourself beyond your limits by the man standing next to you, you are encouraged to do the same.

Warm-up:
IC (unless otherwise stated)
SSH x20
4x4x2
TTT x20
4x4xx4
Imperial Walkers x20
4x4x6
Arm circles fwd/rev x15
4x4x8
Mountain Climbers x20
4x4x10

4×4 = basically a burpee with 4 merkins and 4 mtn climbers then back to the up position. That is 1 rep.

Mosey to a corner of the #PadOfPain

The Thang:
Four Corners Escalator
Combination of Four Corners and an Escalator. Four exercises. 10 reps, bear crawl to next corner, 10 reps+20 reps next exercise, bear crawl, 10, 20, 30 reps, bear crawl, 10, 20, 30, 40 reps, Bear crawl to start.

We will work all parts of the turkey this morning Breast, Legs, Wings and Abs

– Merkins x10
– Monkey Humpers x20
– Overhead Claps x30
– LBCs x40

once complete 4×4 for the 6.
Mission accomplished, no PAX traveled alone.

each PAX execute 4×4 x5

10 count

we were parked at the lower level, so back down the escalator 40,30,20,10 / 30,20,10 / 20,10 / 10

8MOM
Dynamic Planking (or a game of Bolton Says)

Thanksgiving is about giving back and this morning we gave back 4 minutes to the PAX.

Done early.

Announcements:
– Run day tomorrow 0630

Prayers:

Moleskin:
– Doo Doo tried to guilt me out of my planned workout the moment I stepped on the #padOfPain
– Sawed off is full of useless information that comes in handy once in a lifetime. Congratulations!
– Joey Hicks(Yo-Yo Ma) had an outstanding 1st post. Great work!

Michael Bolton Out #ISI

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