Black Friday Cletus
It was COLD out there this morning. Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout. However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.
Warm Up: Jog to the playground for
- SSH x20
- Imperial Squat Walkers x20
- Fazio Arm Circles x10/x10
- Good Morning x20
The Workout:
3 Phases:
- 11 & 22 at the Playground
Merkins + Pull Ups on the 11 count
Squat Jumps + In & Outs on the 22 count (by 2’s)
Pull Up – Merkin – Squat Jump – In & Out, repeat - Go pick up a small/medium rock for Jack Webbs
1-10 Merkins, 3-30 presses - Head to pavilion for Irkins / Dirkins / Dips
Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
Then come all the way back down
Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30
Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups
Prayer:
Be blessed, keep those in need in prayer.
