November 21st, 2019 By Gordo

15  Pax beat back the FartSack  to get out of bed and start of their day with a above freezing clear and dry morning beat down.  ZERO FNGs noted.   A great disclaimer was provided.

Warmorama:

• SST – 20 IC
• IST- 16 IC
• Cotton Pickers – 15 IC
• Sumo Squats – 15 IC
• Merkins – 15 IC

Mosey to bottom of Dogwood Rd

• 10 Squats
• Run to the end of Dogwood Rd and at the dead road do the following:
• 20 Merkins
• 30 LBCs
• Run down Dogwood
• Repeat for a total of 4 rounds
• Plank at the bottom of Dogwood to let the six catch up

Mosey to small hill between Dogwood and Highland Creek Park Way.  Line up at the bottom of the small hill next to the side walk to do a 10 to 1 Ladder

• 1 Squat at the bottom
• Quadraphilia to the top
• 10 Carolina Dry Docks
• Run down
• Repeat with ONE more Squat and ONE less Carolina Dry Dock

Mosey to the intersection with Highland Creek Park Way

• Goal to get to the big rock at the end of the drive way
• Start with Lunges
• Switch to Bear Crawls at any time
• Switch back to Lunges at any time until you arrive to the big rock

Form two Indian Run Lines.  Regular Indian Runs until we reach The Wall

At The Walll

• BTW – 10+ countdown
• People’s Chair with Air Presses – 15 IC
• Donkey Kicks – 15 IC
• Repeat

Indian Run to Mary

Mary:

• Pretzel Crunch – 15 IC
• Rosalita – 15 IC
• The Squirm – 15 IC
• The W – 15 IC
• Homer to Marge

Molesskin:

• Praise to Alcatraz’s daughters successful procedure.  We pray further for her comfort and health.
• KleanUp Qing the new “Cardio” Friday workout.  Guaranting no running and probably true since he has a hurt ankle/foot.  Please join him!  YHC is unable or otherwise I would be there to get my cardio without running.
• Convergence the Friday after Thanksgiving.  Clown Car available from Highlands.  Contact Disaster for details
• It is always an honor to be allowed to lead a workout with such a great group men.
• Have a safe and happy Independence Day with your family and friend

Highlands

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