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.
Count-o-rama
Name-o-rama
COT
Join us next Saturday at Delco Par for another fun filled adventure in becoming HIM (High Impact Men).
YHC,
Wilson
