September 4th, 2014 By SoloCup

9 men gathered in the muggy gloom to revisit a tribute to The Rolling Stones.

Mosey out to the corner of the lot (left side)

“Start Me Up”
Warm up

• Karaoke right side 50 yards, then back around left for 50 yards
• SSH X 25
• Windmill x 10
• Imerial Storm Troopers X 25
• Merkins X 10

The Thang

“Beast of Burden”

• Bunny Hop 50 yards
• Bear Crawl 50 yards
• Dragon Walk 25 yards
• Gazelle Sprint 100 yards

Mosey to other side of the parking lot

[NO] “Sympathy for the Devil”
6 Sets of 6 Exercises at 6 Reps each

• Burpees – 6
• Merkins – 6
• LBC – 6
• Air Squats -6
• Reverse Crunches -6
• Carolina Dry Docks – 6, Sprint 40 yards

Repeato x 6

“Time is on my side”
Merkin Clocks

• 12 o’clock: both hands on curb X 5
• 3 o’clock: left hand on curve X 5
• 6 o’clock: both feet on curb X 5
• 9 o’clock: right hand on curb X 5

Repeato x 2

“Wild Horses”

• 100 yard Sprint, 15 sec recovery

Repeato x 8

Mosey to launch point

“Honky Tonk Women”
Mary

• Mason Twist x 10
• The Dubya (W) x 10
• LBC x 20
• Squirm x 20
• Crunchy Frog x 10

Moleskin

1. Thank you for the opportunity to lead gentlemen.  It was great to see everyone this morning.
2. I remembered this was hard, but it really sucked with 100% humidity.
3. Not sure why we lost Big Bird early on, but I hope everything is OK
4. Good luck to the Ridge Runners/ Haiti volunteers this weekend.  Prayers for a safe return for all!
5. F3 Dads in Concord this weekend
6. This month we will be collecting canned soup (smallest size, creamed is preferred) for the Food Pantry. I will get a note out about last months numbers as soon as the M gets it counted.

Peace,

Solo Cup

Harrisburg, The Ridge

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