May 28th, 2015 By Dutch

Famous first words from our FNG this morning- so glad he was able to utter those words before the beatdown began! YHC had to respond with a little something to make him rethink that statement after the workout. I didn’t have the heart to push it to the point of Merlot spillage, but hopefully the 10 faithful at the precinct received something worthy of getting out of the sack this morning… even late showing Iron Wolf – were you really headed back home?

Disclaimer – to instill some fear and trepidation into our FNG. 🙂

off we go- for a mosey up to the quiet cul-de-sac for Warmorama –

SSH, Cotton Pickers, Peter Parkers, Supermans, Windmills – IC  x12, then some arm circles to get the blood working in all the extremeties.

The Thang: Mosey to the Grassy field and PARTNER UP for 4 Square of Pain with a 5-10-15-10-5 ladder

Corner 1: Partner Squerkins then run to:

Corner 2: For Partner throw downs then karaoke right to:

Corner 3: For back to back partner squats- — then run backward to:

Corner 4: for back to Partner Derkins. Then karaoke left back to Corner 1-

Repeato up the ladder to 15 – then back down.  Nice work men- way to push it.

Small break  consisting of: extended leg baby crunches, Carolina Dry Docks, Hand Release Merkins – then off to the Tennis courts  ( prison yard)  for PARTNER SUICIDE RELAYs

P1 runs the suicides while P2  starts work on the 3 sets of exercises until P1 Returns- P2 takes over–     100 WWII, 50 Bobby Hurleys, 50 SSH. Gotta get our running in!

Finally – The one minute of Partner curl ups to finish off the beatdown.

Mosy back up to  parking lot for some MARY

Low flutter, Pretzel Stick, LBC

COT

BOM

Naked moleskin-

Great to be with you all today. Fun group and really pushed the pain stations and the suicides relays! Reverand and Dirtybird – big kudos on the partner squats- low and slow – my body can’t accommodate that anymore :).

Good partnering up with Frostbite – nice clean workout shoes brother…  you must go home and clean them off everyday!

Welcome to our newest member – Growler. Glad to have you and trust you will be in some pain in the next few days… it won’t get easier – but you will get stronger!

Field of dreams – good luck on your first 5k brother! great to see you progressing!

See the tradition times for all the other good info!

The Precinct

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