January 6th, 2020 By David Yount

Pax were coming in from all avenues this morning to the tune of 8 total…maybe a record for a bell buster workout!?! The disclaimer was followed by the mosey with some backpedaling, side shuffling both ways the repeato before heading back to the CB lot. Pax then performed walking lunges across the lot, then worked their back with single leg   RDL stretching. A huge man circle was formed then SSH, prisoner squats, a newly named Mark Hamel exercise (lateral jumps balancing on single leg) was poorly performed, then merkins and plank jacks all done well for 10-15 reps in cadence.

The Thang

Partner up, teammate A runs a lap around the CB lot while teammate B performs the below exercise. Reps are for the team, chasing the total.

wall balls x 100

swings x75

snatches x50

burpees x25

Part 2

EMOM X20 reps and high plank finisher for extra time. Exercises were called by the crew in rotating fashion. Curls, tricep extensions, deadlift, upright row, bent over row, clean and press, then on to MARY with plank up downs, LBCs, American hammer, 6in low leg holds with chest press, low flutter….this is just a sample of the selections.

COT: prayers for all the injured PAX out there. Heal up and come back to the fellowship of gloom. The Gremlin is less than 2 weeks away, sign up if you can attend. Thanks men!

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