October 20th, 2017 By Sparky

One of the PAX, who missed posting earlier in the week, requested a hurtful beat down. Being a considerate Q YHC tried to oblige the request. Nine men showed up to take part in the beat down on this crisp fall morning.

Things went like this.

Mosey to upper parking lot for warm-up

SSH x 20

CP x 15

Tempo Sqts x 15

WM x 15

Merkins x 15

The Thang

Cruise from clubhouse to #10

Partner up

Run cart path between #10 and #11 stopping at 4 pain stations

• Partner Merkins x 15
• Squats x 20
• Partner Navy Sit-Ups x 15
• Burpees x 10

Repeato on return to top of #10, repeat back to start of #11, and repeat on return to top of #10.

Mosey to cart path ramp (heading toward clubhouse)

Combo; Bear Crawl, Crap walk, & Quad to top of ramp.

Mosey to wall at golf cart garage

People’s Chair with Air Press x 20

Balls to wall

Reapto for 2 sets

Mosey to Mary

Mary

• LBCs x 37 (Happy 37th Birthday Madoff)
• RC x 15
• LD x 15

Mole Skin

• Happy Birthday Madoff! Way to keep it secret until the end of the workout.
• Possible community service day at Sue’s house next Saturday. Grinder will have further details.
• Great work this morning men, thanks for coming out!
• If you haven’t led a workout lately, there’s plenty of open slots on the schedule.

 

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