Paradise City
7 Pax converged at Paradise City for the weekly beatdown. Workout started promptly at 5:45 and ended precisely at 6:30. Not a wasted minute.
EC: Cowboy, Skidmark
Yoga: Sliderule, Wiggly, Crosby
Warm Up: Start mosey around the Ting loop doing some ass kickers and high knees. Periodic stops to do 20 SSH, 10 IW, 10 Hillbillies, 15 cc Mountain Climbers, and 15 cc Good mornings.
The Workout:
Stayed in the lower parking lot. Pax did a 3 or 4 man indian run for the workout.
- Corner 1: 5 Turkish getups
- Corner 2: 5 Turkish getups, 10 lunges
- Corner 3: 5 Turkish getups, 10 lunges, 15 brokeback
- Corner 4: 5 Turkish getups, 10 lunges, 15 brokeback, 20 squats
Mary:
- 20 Count LBCs
- 10 Count Homer to Marge
- 10 count homer to marge right leg up
- 10 count homer to marge left leg up
- Hold plank 10 count
- Right arm up 5 count
- right arm up right leg up 5 count
- Left arm up 5 count
- left arm up left leg up 5 count
- Parker Peters 5 count
- Hold plank 10 count
- Right arm up 5 count
- right arm up right leg up 5 count
- Left arm up 5 count
- left arm up left leg up 5 count
- Peter Parkers 5 count
- 10 merkins
Announcements:
- Q Source starting in January. Currently 3 options in South Wake.
- Breathtaker challenge starting in January. Pay to play.
- Boy George doing the heartbreak/soulcrusher challenge on Saturday. Will have him post more details.
Prayer:
- Ausfart
- Wiggly’s son suffered a concussions
- Brexit’s friend and family
- Cowboys’s friend
- Hasselhoff’s co-worker
- Those that continue to suffer with loss this time of year
- Many more unspoken
