This is how you get better…

Date: 12-21-2019
Time: 0700
AO: DeHavilland
Pax: Ball Boy (FNG, Joe), Lombardi (FNG, John), Faucet, Elroy, Zebra, Tails (LIFO), MuRSA (from Nolensville TN).
Q: Wilson

Warm up – 20 reps of:

  • SSH
  • Windmills
  • Imperial Walkers
  • Cotton Picker

Mosey to the Gazebo for The First Thang….

Using Tabata Timing (20 second work, 10 seconds rest, 8 cycles – 4 minutes)

  • Merkins
  • Big Boy Sit Ups
  • Mountain Climbers
  • Dying Coach Roaches

Mosey along the trail for the Second Thang:

  • Diamond Merkins
  • Sit Throughs
  • Archer Merkins
  • American Hammers

Mosey to the parking lot for the Third Thang:

  • First Exercise
  • Second Exercise (yeah, I forget what they were….)

Mosey to Pull Up Bar for the Next Thang:

  • 3 sets of pull ups, chin ups, or knees to elbows
  • 20 Imperial Sumos while waiting for the bar

Mosey to the Memorial area for

  • Inclined Merkins
  • Bulgarian Squat Left
  • Declined Merkins
  • Bulgarian Squat Right

Mosey to the Flag for the Final Thang:

The Whole Enchilada Tabata

  • Jump Squats.

Welcome to two FNGs: John (Lombardi) and Joe (Ball Boy). And welcome to MuRSA from TN.


Join us next Saturday at Delco Par for another fun filled adventure in becoming HIM (High Impact Men).



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s