November 30th, 2016 By Hugo

7 of Skywalkers finest (less one who was sick) opted to start their day right with a balmy beatdown. HYC saw a note from today’s Q (Tugboat) at 4:57 this morning indicating he was under the weather so I opted to offer my services.

Prior to launching an interesting discussion ensued by one nameless (often late) PAX about eating too many chicken products would turn you into an actual chicken….  After debunking that myth we took off, but had fun with that topic throughout the workout.

Warmarama:

SSH x 20

IST x 15

CP x 10

Merkin x 10

The Thang:

Mosey to wall

Donkey kicks x 15

Run to bottom of Drive

Merkins x 15

Repeato

Mosey to first cul de sac

20 partner throw downs

Mosey to shelter

Partner up

3, 2, 1 – (300 Dips, 200 Decline Merkins, 100 LBC’s)

Rock Time – Grab a rock

Curls x 15

Overhead x 15

Skull crushers x 15

LBC x 15

Squats x 15

Curls x 15

5 to 1 prison merkin use rock for presses

Partner carry up to first cul de sac

20 x WWII sit-ups

Run to next cul de sac

10 x Patty cake merkins

Lunges up golf course drive with GBS’s

1 set of reverse Spider-Man up steps

Mary:

Pretzel Crunch X 15

Mason Twist X 20

Chicken Feather Covered Mole Skin:

1. Always a pleasure to lead this group of fine men.
2. Tugboat we hope you feel better brother.
3. RSVP for the Christmas Party – See Daily Communication for link
4. Bring Toys to Sat MCP workout as well as to Christmas Party for Operation Sweet Tooth
5. Some second F this Friday at 26 Acres circa 6:00 with Dodger who is still recovering from his surgery.

Make it a great day!

Skywalker

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