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.

 

 

 

 

 

Advertisement

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s