Long Overdue

I finally made it back out, and man have I missed it. Its tough to beat meeting up with a bunch of old (and new) friends for a good ole fashioned beatdown followed by some solid second F at palm coast. To say that I am sore today could be one of the biggest understatements of the year. Here’s the THANG:

Nantan gave us a very animated disclaimer, and then we were off.

Mosey the long way to the sunken living room for some exercises:

• SSH x 25 IC
• Flutterkicks x 20 IC
• Squats x 25 IC
• 10 Burpees OYO
• Wall sit while performing the following exercises:
  • Wonderbra’s
  • Arm Circles (Forward and Reverse)
  • Moroccan Night Clubs

Mosey to the right side of the Pier:

• Smurf Jacks x 10 IC
• ATM’s (all done in succession):
  • 15 Alternating Shoulder Taps
  • 10 Tempo Merkins
  • 7 Merkins

Lunge to Pier Benches for HeeHaw’s Smokehouse:

• 5 Derkins
• 10 Merkins
• 15 Incline Merkins
• 20 Dips
• 25 LBCS

Mosey to the Lighthouse for some DORA:

• 100 Burpees (Partner 2 Lunges to the tree and back)
• 200 Squats (Partner 2 Bears Crawls to the tree and back)
• 25 8 Counts / Man-Makers (Partner 2 crab walks to tree and back)

Mosey to the Sunken Living Room:

• 25 Big Boy Sit-Ups
• XO’s
• Michael Phelps
• Captain Thors (apparently everyone “pretended” not to understand)
  • 1:4 Ratio — 1 Sit-up, 4 American Hammers
  • 2:8, 3:12, 4:16, 5:20, 6:24, 7:28, 8:32, 9:36, 10:40

Mosey the Long way to the “Olympic Gates”

• Everyone hold plank, 1 at a time, full sprint to the flag pole, then hold plank, until everyone has finished,

Circle up, pledge of the allegiance, countarama, nameorama

 

Welcome FNG ‘Two Buck Chuck” aka Thomas Arvin.

 

 

 

 

 

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