October 8th, 2019 By HotWheels

5:27am, dark, cool, a truck sits in the corner of intake.  Engine at idle, exhaust fumes filling the air, it’s a perfect morning for a………. Hot Wheels Fun O Rama!  Meltdown emerges from the truck and asks, hey how many guys are posting these days….. As a former MQ, it’s a tough question for an AO that was thriving with FNG’s, Kotters and regular PAX in numbers like 12 – 14 and more……

Now, even merged with Tradition it seems glorious to have 6 or 8, Post.  Speaking of 6, that’s how many posted today. The morning went something like this.

Warm o Rama

20 SSH, Mosey around Alcatraz, 10CP/10WM, 20IST, Mosey around Alcatraz, 10 Low Slow Mercins, 20 MC and some arm rows to loosen up for the fun awaiting us in the cell block.

The Thang

This will be a partner work out with 3 lanes.  Each lane has a big Ole Tire, this will be for the timer. Partner 1 will do some Tire Flippen from the edge of the court to mid cell block and back.  While time is ticking partner 2 will be doing AMRAP exercises from the list of 8 written in graffiti scribble on the floor.  Each partner will complete each AMRAP exercise before advancing to the next one.

• Curls
• Squats
• Over Head Press
• Derby Double Taps
• Xtenions
• Bench Press
• Bent Over Rows
• Lunges

After completing one full round we shortened up the timer & got through 5 mores station of a second round.  Great work by all.

MARY

20 Bicycles, 20 WWII Sit Ups, 20 Low Flutters, Plank to close 60 seconds +.

Moleskin

Back Ground music courtesy of The Beatles, Justin Timberlake, Pharrel, Macklemore, and Queen for a rock’n good time this morning.

Prayers for Man Down that is house under contract will close smoothly, Field of Dreams and his family has his Dad has transitioned into heaven.

Announcements – Gremlin 2020 planning has started, please consider helping even in a small role, it all helps make for a great event.  Rockoberfest 5 Miler and 1/2 coming up in two weeks. https://runsignup.com/Race/NC/Charlotte/RocktoberfestHalfMarathon5Miler?remMeAttempt=

The End.

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