July 3rd, 2018 By Landlord

8 Pax showed up for an extended time in the gloom of the prison yard. YHC woke up with a goal to get a 6-pack for the 4th. It went something like this…

Warm-a-rama

Mosey to the prison yard

• Cotton pickers
• SSH
• Imperial Walkers

The Thang

1 minute of each of the following:

• Heels to the heavens
• Step through planks
• X-men crunch
• Thread the needle (travoltas)
• Alt jackknife
• Stationary bike

Between each exercise Pax hold plank for 30 secs, then lower to forearm plank for 30 secs. Then 10ish merkins IC. Then peter parker peter with each leg 5 times OYO. Finally, to the gun range for 10 pull ups.

The Pax also enjoyed some Circle ‘Mericans, Circle Homer to Marge, and Dirty Dogs.

Moleskin

Some Pax are very particular about how a workout should go. Glad YHC could be there to disrupt your day and move those SSHs and counts around.

4oJ 5K starts from Wellington Greenway entrance on Saxonbury tomorrow at 7am. Registration begins at 6:30.

Modified Murph and/or Old Glory tomorrow morning. Check Slack for details.

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