Arm Yourself

09JAN19

W: Cold enough for YHC to wear a long sleeve

Headcount: 21

PAX: GoDaddy, Goose, Crabcake, John FNG NKA ChickenWing, Laetner, Schnitzel, SpaghettiO, Beater, Narco, SubPrime, Bartman, Brutus, Spicoli, Weinstein, Chumbucket, Turnpike, Hardhat, MiniVan, NaeNae, Ambien

QIC: Junior Varsity AKA JV

Warm Up

10 Merkins/10 Squats/25 LBC’s/Mosey to get Blocks

The Thang

Mosey w/Blocks to Small Field

50 Merkins/50 Curls/50 OHP/50 TriX

Block Bear Suicides

Sprint with Block 5M then Bear Crawl back to SP and back to Block

Pick up Block and Sprint back to SP then to 10M, Bear Crawl back to SP then back to 10M

Pick up Block and Sprint back to SP then to 15M, Bear Crawl back to SP then back to 15M

50 Merkins/50 Curls/50 OHP/50 TriX

Return Blocks and take a long lap and end at Brick Circle

11’s Dips and Derkins w/ a lap around the Brick Circle between each set

COP at SF

Seal Jacks/Man Makers/Flutter Kicks/Flutter Hands/In&Outs

COT

Prayers out to Snooki and his family.  May his Mother rest in peace.

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