December 5th, 2017 By Sparknut

Couldn’t ask for better weather…disclaimer…

DYNAMIC MOSEY to Mick Jagger Center with Elbow to ankle stretches (speaking of which, where is Pox?), High Knees, and Butt Kickers

WARMARAMA: SSH X 20, Imperial Squat Trooper X 10, Windmill X 10, Cotton picker X 10

THE THANG: 

• Mosey to Keith Richards Sports Complex
• Crack to the back w/ 5 body-weight overhead press, and hold it
• repeato
• Partner up for:
• 20 Partner assist pull-ups each partner
• 20 Squats
• Run a lap
• 15 Partner assist pull-ups each partner
• 15 Squats
• Run a lap
• 10 Partner assist pull-ups each partner
• 10 Squats
• Run a lap
• 5 Partner assist pull-ups each partner
• 5 Squats
• Run a lap
• –Mosey to back of WROP for 10 minute AMRAP circuit:
• Station 1: 20 Abyss Merkins at picnic tables
• Station 2: 20 Dips at dugout
• Station 3: 20 Mary Katherine Lunges at batting cage
• Station 4: 40 LBC’s at far building sidewalk
• –Mosey back to Keith Richards Complex for more pull-ups:
• 15 Partner assist pull-ups each partner
• 15 Squats
• Run a lap
• 10 Partner assist pull-ups each partner
• 10 Squats
• Run a lap
• 5 Partner assist pull-ups each partner
• 5 Squats
• Crack to the back for ~30 seconds

MARY

• Slow “W” x 20 IC
• Low Flutter x 16 IC

ANNOUNCEMENTS: 

• MECA region Hump Day Happy Hour tomorrow at Twenty-Six Acres starts ~7:30. Free beer at 8:00.
• Operation Sweet Tooth. Get you gifts to Whatley or Heatstroke
• This Saturday, Dec. 9 Convergence at All Saints Episcopal Church. Donations are appreciated for Trick Daddy. He is a missionary to South America, serving there 3 months at a time.

MOLESKIN: 

1. I thought I had a challenge in store for you men this morning, but you blew through it! Solid work by all today.
2. Jimmy Buffett – Those biceps were looking swole…you might want to get that checked out!
3. Chyna – Great work out there this morning. Like we always say, “It won’t get easier, but you will get stronger”.
4. Master Poe – Is this guy a gymnast or something? He said, “I don’t need no stinking partner assistance!”
5. Sugar – Tell your shoulders thanks for giving me another chance. 🙂

Be strong in the Lord men – not in your own strength. Your strength WILL fail – His will not.

Psalm 28:7 The Lord is my strength and shield. I trust him with all my heart. He helps me, and my heart is filled with joy. I burst out in songs of thanksgiving.

…hope you got your money’s worth!

-Sparknut

 

 

 

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