Even Application of Pain

Date:  11/3/2018

QIC:  Buckeye

PAX:  Peaches, Compost, Ball Cock, Buckeye – QIC

Conditions:   48 and clear

Disclaimer: I am NOT a professional and lack skill, you are working out at your own risk

(4) PAX entered the gloom for a lower body, upper body, core and cardio burpee free workout, while (4) other PAX led by Stones, set off under the cover of darkness for a P200 5 mile mosey.

Warm-up:

SSH x 30 IC

Copperhead Squat x 20 IC

Seal Jack x 20 IC

TTT x 20 IC

Arm Circle Forward x 20 IC

Air Press x 20 IC

Arm Circle Reserve x 20 IC

Tempo Merkin x 10 IC

1 mile warm-up mosey with a stop at Dubois Park for a Six Pack or three:

The THANG:

Six Pack (like 11’s but with pull-ups and merkins and all reps add up to six)

-Pull-up x 1 followed by Crucible Merkin x 5,

-Pull-up x 2, Crucible Merkin x 4 and so on.

Mosey to picnic tables for:

-Dip x 10, Derkin x 10, Incline Merkin x 10

-Rinse and Repeato the Dip, Derkin and Incline Merkin

Mosey to pull-up bars for:

-Have another Six Pack

Mosey to picnic table for:

-Dip x 10, Derkin x 10, Incline Merkin x 10

Mosey to pull-up bar for:

-Final round of the Six Pack

Mosey to the intersection of Bridge and Calhoun for:

11’s

-Starjack x 1 at the top of the hill

-Mosey down the Bridge Street hill to the bridge

-Mary Catherine x 10

-ATTACK to the hill back to the top of Bridge Street for:

-Starjack x 2 and so on.

Mosey back to the shovel flag (total mileage: 3.33 miles). Stones and Gump join the PAX for:

5MOM:

-Dirty Dog x 20 IC (ea leg)

-V-Up x 10 OYO, Hello Dollie, x 10 OYO, hold six inches for:

-Flutterkick x 20 IC

-Seal Jack x 20 IC, Superman x 15 seconds and

DONE!

COT/BOM:

Moleskin:

-ATTACK!

“Even application of pain from top to bottom”, per Peaches #feltgoodoutthere

“Sell Signs” per Stones #P200

-An honor and privilege to lead as always!

Buckeye OUT

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