Working out the soreness from Joker’s Q on Tues.

PAX: Chomp, Big Perm, Maddoff, Deez Nuts, Soul Glo, Coach K (QIC)

Conditions: Perfect.  Low 60’s

There was lots of mumble chatter before the workout started about how sore everyone was from the Joker beat down on Tuesday.  Seemed like a great opportunity to work out the soreness in the arms, shoulders, back, and abs.

Disclaimer: Don’t hurt yourself.  If you do it’s not my fault.

Warm Up:

SSH x 25 IC

Smurf Jacks x 25 IC

Star Jacks x 25 OYO

Copper Head Squats x 25 IC

Plank Jacks x 25 IC

Crab Jacks x 25 IC

Tempo Merkins x 25 IC

5 pull ups and indian run the short loop around the parking lot

The Thang:

Partner up back at the PAD.  Bear Crawl 1, 2, 3 ,4 (100 Merkins, 200 LBC’s, 300 Squats, 400 Overhead claps) Partner one starts merkins while partner 2 bear crawls across the pad and crawl bears back, switch and partner 2 continues exercise while partner 1 crawls…

YHC had planned a bear crawl ring of fire and audibled at the last minute.

10 Tempo Merkins, 10 Vups, 10 werkins, 10 vups, 10 diamond merkins, 10 vups, 10 left arm front merkins, 10 vups, 10 right arm front merkins, 10 vups

Mary:

American Hammer x 30 IC

Done!

Announcements:

Deez Nuts is still looking for 11 people to fill out his P200 team for next year.

Prayers for Coach K’s 2 sister in laws.

Moleskin:

All 6 PAX made a great push this morning.  It is always a pleasure to lead this group of men.  It is great to have Chomp back out in the Gloom.  He crushed it this morning.  Great job men.

Coach K Out!

 

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