December 19th, 2017 By Indiana

Ain’t too bad, Nay rain, Cool but not too cold, Deertick is alive

Warm Up

1 mile run up to NE hospital n back ending at pile o rocksies

The Thang

Book of Nines

The book has nine chapters.  Each chapter is 3 minutes in duration of one exercise done to failure or AYG.  60 sec recovery is allowed before the start of the next chapter.

Chapter 1 – JACKS (SSH,  Smurf Jacks, CROSS jacks)

Chapter 2 – Deconstructed Burpees (10 AS, 10 MERKS, 10 Stump jumpers..RINSE REPEAT FOR 3 MIN)

Chapter 3 – Plank (elbow, neutral, cross, plank jacks, leg raises RT n LT

Chapter 4 – Air Squats

Chapter 5 – WW 2s

Chapter 6 – Curl/Push Press with Skull Crusher Kicker with stone

Speed Round next 3 without recovery bc time be runnin out

Chapter 7 – Mt Climbers 1 min

Chapter 8 – KGBs with Stone 1 min

Chapter 9 – Down Dog Merkins 1 min

Mary

Crunchy Frogs x 8
V ups x 8
Craberwalky x 8

MOLESKIN: Simple but effective. Not alot a talk. El AL and Tick did do some whisperin to each other during AS. LookMeUp shared some pretty deadly gas with the PAX as did EL AL. Big surprise there.  His xmas gift. 7 went to coffeteria to chatter. DONT FORGET XMAS GIFTS AND START WRAPPING WITH NAMES AND THEN CALL BD TO COME TO YOUR HOUSE TO PICK EM UP. Its the least he can do with us buying xmas for his chillins erey year. JAN 27th is our WINTER FESTIVUS at CAB BREW starting at 7pm..That is for you and your M.

Have a great week.

INDY

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