November 8th, 2017 By Dyn-o-mite

A dirty half-dozen PAX rolled out into the gloom to start their day right!  After a brief disclaimer, the PAX moseyed around the parking lot loop.

Warm-o-rama

SSH x 20

IST x 15

Windmill x 10

After a brief warm-up, the PAX unloaded the weights from YHC’s truck and were provided the following instructions:

The Thang

Eight stations of pain, Two exercises per station, 1 minute per exercise, AMRAP

Station 1 – Concrete block overhead chest press and bent over rows

Station 2 – Dumbbell squat-to-press and bench press

Station 3 – Resistance band standing rows and chest flys

Station 4 – Resistance band curls and tricep extensions

Station 5 – Wide merkins and diamond merkins

Station 6 – Concrete block lunges and calf raises

Station 7 – Concrete block toe taps and block hops

Station 8 – Window sill dips and decline merkins

After two rotations through the stations, the PAX reloaded the weights back in the truck and circled up for

Mary

Low Flutter x 25

Low Flutter x 10 (yep, same exercise twice I didn’t stutter)

Homer to Marge

No announcements.

Thanks to each man who got out of bed this morning and for allowing me the opportunity to lead!

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