July 6th, 2022 By Bob Symanski

Seven Pax gathered on Wednesday 7/6/22, a good crowd for a holiday week:
Buck, Liquid Courage, Sir Topham Hatt, Talledega, Loveboat, Yellowcake, and M*AS*H.
Silky weather, about 75 degrees, humid as all-get-out so it was hard to cool off.

Warm-o-rama:
12 ea. SSHs and Penny pickers. Mosey to retrieve cinderblocks and return to Turn 1 of 1/4-mile road surrounding JM Robinson HS parking lot.

Thang:
Run to Turn 3 of parking lot, where “Merkin Station” was established. Do 12 Merkins.
Crossover Run (L) to middle of Backstretch, where “Leg Station” was established. Do 20 Squats.
Crossover Run (R) to Turn 4, where “Six-at-Tix Station” was established. Do 20 LBCs.
Run to Turn 1, where “Cinderblock Station” established. Do 20 Curls.

Repeat laps, doing modified exercises at each station:
Lap 2: 12 Diamond Merkins, 20 Lunges, 20 Pretzel Crunches, 20 Overhead presses.
Lap 3: 12 Hand-release Merkins, 20 Hurleys, 20 RBCs, 20 Tricep Extensions.
Lap 4: 12 Reverse Merkins, 20 Reverse Lunges, 20 Atomic Crunches, 20 Curls (yea, I know, I didn’t pick a 4th cinderblock ex – all good)
Lap 5 (Kind of like Lap 1): 12 Merkins, 20 Squats, 20 RBCs, 20 Overhead presses.
Lap 6: (Kind of like Lap 2): 12 Diamond Merkins, 20 Lunges, 20 Pretzel Crunches, 20 Overhead presses.

Mary:
Return blocks.
Loveboat leading the Pax in a 5-minute stretch.

COT:
Prayers & announcements

Moleskin:
Honored to lead again. Thank you, men.

 

 

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