June 2nd, 2016 By Exit54

Five PAX entered the District for some upper body work at the Abyss…

WARM-UP:

• Mosey around the parking lot, alternating high knees, butt kickers, karaoke
• COP:
  • SSH x 20 (IC)
  • Windmills x 15 (IC)
  • IST x 20 (IC)
  • Upper arm stretch
• Mosey to the Abyss bench

THE THANG:

• Abyss merkens x 10 (IC)
• Bench dips x 16 (IC)
• Alternating bench step-ups x 10 each leg
• Abyss Jihadis x 4 (IC)
• Hand walk around the circumference of the bench (feet on the bench, hands on the ground)
• Alternating bench step-ups x 10 each leg
• Bench dips x 15 (IC)
• Mosey to the end of the Spooky Half
• 10 Burpees
• Mosey back to the Abyss
• Abyss Jihadis x 4 (IC)
• Alternating bench step-ups x 10 each leg
• Bench dips x 15 (IC)
• Hand walk around the bench (opposite direction)
• Abyss Jihadis x 3 (IC)
• Mosey to Mary

MARY:

• LBCs x 20 (IC)
• In-and-outs w/ hold for 2 minutes
• Alternating scissor kicks w/ hold for 2 minutes
• Mason twist x 20 (IC)

MOLESKIN:

Fantastic weather this morning, still reasonably cool but humid enough to get a good sweat going. I think we can definitively state that the Abyss Jihadi is the most punishing merken in F3 Nation. I welcome any and all challengers to that claim. We did eleven of them today but they took as much of a toll on me as the 400 merkens I did on Memorial Day.

Sir Walter – welcome to F3 and welcome to the District. Fitness-wise you’re well ahead of the game for an FNG, so we hope you’ll stick with it. Thanks to Gridiron for the EH (and for guiding him to the AO this morning, albeit a few minutes late).

Announcements:

• The Bear is Saturday morning. Anyone who thinks they are up to the Bear challenge, see Minnow for details on getting there and getting back.
  • Additionally, we have our regular Saturday beatdown at Reedy Creek Park.

Enjoyed it, fellas.  Thanks for showing up and giving the effort.

/Exit 54

Boondocks, District 7

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