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.

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

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