October 2nd, 2016 By Gump

24 of the finest joined the cool morning at MCP.

Mosy to warm o rama

SSH X 25

Circle Merkin (merkin, diamond, wide, regular 5 each)

Cotton Picker X 15

Mosey to the bottom of the hill for ladder

burpee on top (5,4,3,2,1)

LBC on bottom (2,4,6,8,10)

Backward run to the bottom of the hill on the left,

Ladder with quadrophaelia

Squat on top (10,8,6,4,2)

Burpee on bottom (1,2,3,4,5)

LBC while waiting for the last PAX

Two file lines for Indian run to the rails

PAX find their rail for kind of ascending bear crawl.

Bear crawl across the street for 5 LBCs

Bear crawl back for 5 declined merkins on the lower rail

Repeat on middle and upper rung

Hang on to the rail for Dips and Inclined merkins (5, 10,15)

Indian run to the Rock Mine/Pile. PAC grab their favorite rock and

gather for what followed next

Curl (10, LBC 20, 22 or more), LBC 10, 20, Dead lift 10

Move three rocks to the right

Shoulder Press (15, 20, 22 or more), LBC 10, 20, Dead lift 10

Move three rocks to the right

Triceps extension (10, 15, 20), dead lift 10,10,10

Move three rocks to the right

Chest Press (10, 20, 22 or more), LBC 10,10,10

Put the rocks back to the Rock Pile and walk to the bottom of side

walk leading to the concession stand

Run to the concession stand and find the wall.

Ascending testicles

15 degrees angle on the wall and 5 derkins

45 degrees angle on the wall and 5 derkins

75 degrees angle on the wall and 5 derkins

Balls to the wall for 10 count

Box jump and Dips (10 , 8, 6, 4,2)

LBC while PAX finishes

Mosey to the street for some Air squat

Mosey across the top of the football field hill and pause for a quick

quadrophaelia

Air squat on the bottom X 5

Merkins on top X 5

Repeato X 3

Jailbreak to Merry

Gordo –

Smokey –

Skipper – Plank jack

Sugar – ONJLo

Moleskin –

Thanks Gump and Alcatraz for the prayers

Honor to lead the great PAX.

Highlands

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