October 14th, 2018 By Fire Chicken

8 pax rolled out for a finally feeling like fall morning for a second iteration of YHC’s card deck bench exercises.

Mosey long way around to Veterans memorial around the flame for…SSH’s x 25 IC, Hillbillies x 15 IC, slow cotton pickers x 10 IC and arm circles

Mosey down to dale for the Thang: 6 sets of benches in 3’s…one exercise per bench, complete each group of 3 then run a lap and move to next group.

Benches were as follows..(first round all in cadence except for cards with 100 then do singles and burpees)

Group 1: smurf jacks x 25, Rosalitas x 10, & derkins x 7

Group 2: plank jacks x 25, low flutters x 100, hand release merks x 5

Group 3: shoulder taps x 25, mtn climbers x 25, dips x 25

Group 4: squats x 25, American hammers (KGB’s) x 25, merkins x 8

Group 5: SSH’s x 100, Freddie merks x 25, low slow squats x 9

Group 6: merkins x 25, Monkey Humpers x 25, burpees x 25

Mosey to Mary for Freddy merks x 15 IC to Dyin cockroaches x 15 IC to LBC’s x 15 IC

Prayers for gooney’s mom who’s not doing well, my aunt and uncle, victims of Hurricane Michael. F2 on 10/22 at 6:30 at east coast wings

Moleskin: fantastic morning and the first round of “in cadence” crushed everyone. All pax did 1 1/2-2 rounds with all getting in two sets of the 25 burpees.

Always an honor,

Fire Chicken

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