PMS – in the garage

July 10, 2018

PAX:  Bartman, Squid, MiniVan, Cookies, Cardinal, Hermano, Hard Hat, Chumbucket, Shingles, Spicoli, Nae Nae, Goose, Sub Prime, Crab Cake, Cube, Duffle, Weinstein, Lamont, Schnitzel, OJ(Atlanta), Alcoa(Louisville), Spaulding (QIC)

Conditions:  83 with 90% Humidity

Disclaimer: W/O at your own risk, push yourself and the guy next to you

Warmup:

SSH x 25 IC

Arm Circles Fwd x 10, Raise the Roof x 10, Overhead Claps x 10, Arm Circles Bkwds x 10 IC

TTT x 10 IC

Imperial Walkers x 10 IC

2 Lines – Indian Run to the garage

15 Burpees OYO (that makes 150 for those that posted at the MOB yesterday)

Thang: PMS Pyramid

Plank Jacks, Merkins, Squats – perform all three exercise’s on each level of the garage

Floor #1 – 10 of each

Floor #2 – 20 of each

Floor #3 – 30 of each

Floor #4 – 40 of each

Floor #3 – 30 of each

Floor #2 – 20 of each

Floor #1 – 10 of each

Circle back for the six, once complete all PAX performed 10 more of each exercise

2 Lines – Indian Run back to the park

Find a spot on the wall: 20 Dips, 20 Step ups, Short mosey around the park.  Rinse and Repeat.  Most PAX got three set’s in

3 MOM

American Hammers x 25 IC

Dirty Dog (each leg) x 15 IC

Flutters x 50 IC

DONE!

COR

NOR

Announcements

-F3 Lowcountry @ the sandbar on Sunday – 2:30ish (check FB or reach out to Peaches)

-2nd F Lunch on Wednesday, July 11th at 12:30 at Java Burrito

-Turtle Trot 5k in PD – August 8th at 8am – F3 Lowcountry – more to come

Prayer:

-For the soccer team and coach trapped in the cave – the pray was answered as all are safe

-Unspoken

Moleskin:

-Chumbucket and Nae Nae crushed the Thang

-I never saw Shingles get to the front of an Indian Run line as fast as he did today

-Squid thought it was funny to sneak in 15 Burpees OYO

-A lot of “Respect” in this group of PAX

Till next time! – Spaulding

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