December 21st, 2018 By Fire Chicken

11 men decided to remove themselves from a warm bed to embrace the suck.

Warmarama –

Warmup jog up ramps to level 4 then down stairwell to first floor entrance.

SSH x 10 IC

Mountain climbers x 10 IC

Hillbilly x 10 IC

The Thang:

This Tabata style workout consisted of 10 different exercises that pax would complete in numerical rotation. Timer was a pax running with 20lb vest up ramps to level 3, then down stairwell back to entrance, which let remaining pax know to start next exercise.

Exercise 1: Battle Rope

Exercise 2: Plank

Exercise 3: Lunges with 40 lb straight bar

Exercise 4: Bosu Merkins

Exercise 5: Roller

Exercise 6: Curls with 15lb dumbbells  (21’s)

Exercise 7: Front squat with 30lb dumbbell

Exercise 8: Jump Rope

Exercise 9: High Knees

Exercise 10: Low Flutter kicks

Once Pax finished a full round of above, all sprinted one side of ramps then jogged opposite side of ramps up to 4^th floor then back down stairwell to entrance.  Followed by partnering up for wall squats/high knees for 1 minute.

Mary:

Hops -Merkins

Loafer-Plank

Chicken strip- Crunchy frogs

Gooney-Brazilians

Catfish- J-Lo

Grandmaster- Side planks

Prayers/Announcements:  Praying for FIA members family(Digits) in Lexington that was hit and killed while running.  Prayers for Loafer who is interviewing for a new job.  Continued prayers for Maybell, The Burg and G-Vegas’ wife/unborn child.  Reminder that Gremlin in on 1-19-19

Moleskin:

Tabata style workouts lend themselves to much chatter which is always entertaining.  Much discussion about Chicken Strip jumping rope or attempting to jump rope.  Also Chicken strip partnered with QIC and got a little too close while doing high Knees, lets not mention that ever again.  Catfish thinks Mack Brown will have Carolina Tarheel football in National Champion ship soon due to QB recruit from Sun Valley, never heard of him.  And I overheard Sundollar complain about the weighted lunges, he no likey….  HOWEVER…biggest chatter arose for Loafer who decided to divulge in his sex life, when he and his M we’re young, this led to multiple pax bragging about where they had “supposedly” slept with their M in crazy locations. In all it was a good turnout with good fellowship.  Not trying to turn our Friday workouts into crossfit but it was nice to change it up today with some workout equipment I brought from home.  Hope all enjoyed! 

Don’t forget about 12 Days of Christmas tomorrow!!

It’s more than a workout.   Till next time, Rooster

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