December 14th, 2016 By Chum

ultimately 3 pax found their way through the growing fog via a blue lighted escort service to conquer their darksides for another humpday Mint Hill Special.

WARMUP

• Mixed Mode Capri Lap
• Forward Line Dance x 20
• Merkins x 10 IC
• Backward Line Dance x 20
• Wide Arm Merkins x 10 IC
• Left Side Line Dance x 20
• Knuckle-Ups x 10 IC
• Right Side Line Dance x 20
• Merkins x 10 IC

BOM

• IW x 15 IC
• WM x 10 IC

THE MAIN THANG

TAKE 6 (21-15-9-3)

• Rocked Up Luganis x 21
• carry your rock to the road
• HairBurner your rock across the road
• carry your rock up the hill
• Derkins x 21 (top of hill)
• carry your rock down the hill
• HairBurner your rock across the road
• carry your rock back to start.
• Rinse & Repeat taking 6 reps away each round
• return the rocks

FIRE DRILL (in meter of 8’s)

• Line Up at the Fire Lane Gate
• Run forward to the word “FIRE” – do 1 burpee
• BackTrack to the word “LANE” – do 7 squats
• Run forward to the next “FIRE” – do 2 burpees
• BackTrack to the word “LANE” – do 6 squats
• rinse and repeat for all “FIRE” “LANE” around the building (total of 8, end with 7 and 1)

CONGRESS

• People’s Chair + Air Presses x 20 IC
• People’s Chair + Rocking Chairs x 25 IC
• Donkey Kicks x 10
• People’s Chair (drop 3 inches) + Air Presses x 20 IC
• AYG back to the Shovel Flag

MARY

• LBC x 20 IC
• Freddie Mercury x 20 IC
• Low Flutter x 10 IC
• Dolly x 10 IC
• Rosalita x 10 IC

GUMBY

• Reclined Pigeon Left
• Reclined Pigeon Right
• Leg stretches

NMM

YHC rolled in early to check out site conditions. Then the fog rolled in and he’s gonna blame the fog for the slack attendance this morning. He’s also gonna blame the brain fog for this short Moleskine but those who posted got what they came for. Even the Capri made another return to the gloom post twins!

AYE!

Pain Academy

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