January 29th, 2020 By King Louie

Joined by a new Pax this week, YHC was worried about Dutch being on injury reserve and canceling his Q for a doctor ordered smartsack. Canceling the planned gym time, I showed up on time (AKA late) and found Escobar waiting and wondering where everyone was. After a greeting we went off on a mosey followed by:

Warmorama:
SSH x 20
IST x 10
Cotton Picker x 10
Windmill x 10
Mountain Climbers x 10
Merkins x 10
Arm Circles
Michael Phelps

The Thang:
Mosey over to the cinderblocks and tires. Grab 2 blocks and 1 tire.

Partner 1 : Tire Flip
Partner 2 : Abyss Merkins x 5, carry CBs to partner and switch
Repeato until at the pull up bars

Pull Ups x 5
Dips x 5
Chin Ups x 5
Dips x 5
Knee Raises x 10
Dips x 5
Straight Leg Raises x 5
Curb Dips x 20

Partner 1 : Tire Flip
Partner 2 : Abyss Merkins x 5, carry CBs to partner and switch
Repeato until at the other end

CB Sumo Squat x 20
CB Front Lunges x 10each
Repeato

Curls x 10
Hold at curl halfway point 10s
Curls x 5
Hold at Curl halfway point 10s

Calf Raises for ~2 minutes without break.

Mosey to the picnic benches

Step Ups x 20
Bench Dips x 10
Derkins x 10
Incline Merkins x 10

Mosey to front portico

People’s Chair 30s with people’s press
Merkins x 10
People’s Chair 30s with people’s press
Merkins x 10

Mosey back to tire.

P1: Lunge Walk
P2: Flip tire x 5, switch
Repeato

Put everything away and now for:
Mary

LBC x 20
Mason Twist x 13
Reverse Crunch x 10
Freddy Mercury x 10
Homer to Marge
Plank 30s

We were joined in the ending by a running @Skipper and ended it there. Thanks for checking in @Skipper!

Iron Fist

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