June 28th, 2020 By Alcatraz

Sorry for the tardiness of the backblast and this will be short.  But the efforts of the MCP-19 deserve to be documented.  The PAX gathered this bright Saturday morning with much eye wear envy directed at @Charmin for his dapper shades.  Disclaimer was given as @ONJ rolled up and a mosey began as @DuffelBag entered the parking lot right on schedule (for him).

WARMARAMA:

SSH, IST, Cotton Pickers (didn’t realized this name had become culturally insensitive), Mountain Climbers, Merkins

THE THANG:

Moseyed to the bus lot for 5 minutes of 30 seconds of Bear Crawl and 30 seconds of walking to regroup or move towards the front of the school.

Moseyed to the rail near the traffic circle for 4 sets of the following series

• Incline Merkin
• Underhand Grip Rows
• Dips
• Overhand Grip Rows
• Decline Merkin
• Calf Raise

Moseyed to the bridge for another 4 set series

• Foot on bridge rail Single Leg Lung
• Monkey Humper at far traffic circle
• Other foot on bridge rail Single Leg Lung
• Ankle Touch Squat

Native American Run down the split rail fence with Incline Merkins and Dips for the non-runners

Crossed the road to the sidewalk for LBC, Reverse Crunch, Pretzel Crunch in Native American Run format

Divided into Rabbits and Clydesdales for sprints on the mail entrance to MCP

Moseyed to the soccer field for

MARY:

Various ab stuff culminating with @ONJ leading the J-Lo and finishing with vocals on The Greatest American Hero.

COT and BOM!

1. Great men!  Plenty of sweat and mumblechatter to go around.
2. Remember @DutchBoy as he recovers from a procedure
3. Murph on Monday.  Bring your own coupon to substitute for Pull-Ups.
4. Sound off for things not include that should be remembered.

Always an honor to lead the PAX!

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