December 10th, 2016 By Alcatraz

We all can’t be Major Pain but we can all be Major Swole.  So in order to get the Major ready for his cruise and for the rest of us to aspire to his greatness the beatdown was planned with an upper body focus. 17 ignored the cold and joined the fun.  Flag planted, disclaimer given, optional hug and the mosey began to…

WARMARAMA:

• SSH x 19
• IST x 17
• Mountain Climber x 15
• Cotton Picker x 13
• Merkin x 11

Up the hill with lunges, side shuffles and reverse run to cut through and then mosey to picnic shelter

THE THANG:

Spread out around the outside of picnic shelter for continuous 9 Dips, 6 Incline Merkins, 3 Derkins while the PAX rotates running around picnic shelter

Hop over wall 2 to 10 by 2s while partner does 4 to 20 by 4s air presses during People’s Chair

Rock work x 3

• Full Curls
• Overhead Press
• Lower Half Curls
• Tricep Extension
• Upper Half Curls
• Front Raise

Native American Lunge Walk with Quadraphilia to the front up to the picnic shelter

Step Ups with Squats – 5 on each leg, then 10 on each leg

5 Incline Carolina Dry Docks and 5 Incline Merkins while PAX rotates running around shelter

Back up to partner Wall Hops 10 to 2 and People’s Chair 20 to 4

Mosey to big hill for a 5 to 1 ladder of Jump Squats at the top and Hand Release Merkins at the bottom

MARY:

• LBC x 20
• Low Flutter x 20

COT and BOM!

THE SWOLE MOLESKIN

1. Great work in the 21 degree weather.  Lots of great mumblechatter in the frosty gloom.
2. Glump made an appearance as he ran through the PAX.  Welcoming banter as he approached the PAX was replaced with dismissive insults as he kept running on past.
3. Conchito confessed to wearing 3 layers of pants and who knows how many layers of coats.
4. BOS and Buckwheat were there to collect toys and promote Operation Sweet Tooth
5. Christmas Party tonight!

Always an honor to lead the PAX!

Highlands, Rolling Stone, Skywalker, Tradition

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