January 27th, 2019 By Gunny

5 PAX showed up on a cold but clear morning to defeat the gloom. Minutes before, they were snuggled up in the rack and decided to take the Red Pill, get up, and see what Gunny had in store.

Warmaroma

Mosey to Switzerland:

SSH X 25 IC

IST X 20 IC

Cotton Pickers X 15 IC

Arm Circles

The THANG 

Mosey to Parking Lot of Pain where the F3 Q Fairy had dropped off multiple paver blocks. PAX broke into a group of two and a group of three. Exercise began in center of parking lot. One group would stay in the center of the parking lot and work core while second group would run to four stations and complete an exercise, they would return to the center and swap with the group that was doing core.   3 rounds were completed.

Core exercises: right pretzel twist, LBC, left pretzel twist, Freddy Merck’s.

Stations: using blocks X 15 reps – kettle block swings, latt rows, jumping jack press, Merkin (no block)

Speed round: curl X 10, skull crusher X 10: 3 rounds

Mary 

J – Lo’s X 20 IC

Hello Dollies X 25 IC

Homer to Marg

Moleskin

YHC was happy to see 5 PAX out on this frigid morning. It didn’t take long to get warmed up once we got to work. There was much chatter amongst the group. The YHC and Rooster were paired together discussed how beatdown we were from the Gremlin. As always, it is an honor to lead in the Gloom.

Aye!

Gunny

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