R22 spotting at Mutiny
10 HIMs posted at Honeycutt this morning – 4 HIMs showed up to Mutiny; 6 for Red October.
YHC led the PAX in the warm up, Dauber ran COT.
FNGs: None, but some dude named R22 showed up in the Gloom again – great to see you brother.
Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbillies, 10 Emperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose
The Workout
Mosey to the picnic area: 1 set of 10’s Merkins, Derkins, Erkins, Dips
Rock Pile. Rotate around rocks between sets.
- 2 sets of 20’s – Curls for the girls
- 2 sets of 20’s – Overhead Overhead Tri-press
- 2 sets of 10 x 3 ct – Ground Pounders
- 2 sets of 10 x 3 ct – Bus Drivers
- 2 sets of 10 x 3 ct – Rutrows
- 4 sets of 10 x 3 ct – Standard Bench Press
- 1 set each of 10 x 3 ct Windshield Wipers, 6 inches, Box Cutters, and Low Slow Flutter
PAX pair up:
2 sets of alternate weighted plank hold while other runs 30 yards
2 sets of weighted crab hold while other runs 30 yards
2 sets of 10 x 3 ct Step Ups and Star Jumps in rapid succession
1 set of 10’s Merkins, Derkins, Erkins, Dips
Mosey back to COT to meet up with the rest of the PAX.
PAX did 10 Merkins, 10 3 ct Mountain Climbers and 10 3 ct Plank Jacks till Dauber’s group finished up
Dauber led the group in 20 LBCs and 10 American Hammers
Announcements: Christmas Party this coming weekend (Sign up online)
T-Claps : For all the HIMs that posted EC this morning and for those who participated in Frosty CSAUP this weekend.
Prayer: HIMs that are dealing with injuries, all those who experience depression and sadness during the holiday. Encouragement to reach out to someone you haven’t heard from in a while.
Dauber took us out.
