5 PAX got better this morning at The Cow. 32 degrees and gloom factor was high as we shook off the weekend.
PAX: Toga, Backlash, Boone’s Farm, Black Widow
QIC: Umbrella
Mosey to the parking lot at Granny White Park.
WOR:
20 x SSH
10 x LBAC Forward
10 x Seal Clap
10 x Shoulder Press
10 x LBAC Reverse
10 x Good Morning
10 x WMH
10 x Cotton Pickers
10 x Tempo Merkins
10 x Tempo Squats
Thang:
Santa’s Ladder:
PAX Run 50 yard to building perform ladder down of below exercises. Each time you are perform that ladder number – “sprint” to starting point and back. Resume next rung on ladder. Ladder was as follows:
10 x Burpees
9 x Burpees
8 x Burpees
7 x Burpees
6 x Burpees
5 x Worst Merkin
4 x Worst Merkin
3 x Worst Merkin
2 x Worst Merkin
1 x Worst Merkin
RNR with descending ladder of:
Mountain Climber Merkins
Burpees
PAX mosey over to parking lot for parking lot suicide sprint as follows:
Sprint to first parallel parking line – 5 x squats – reverse mosey to start.
Sprint to next parallel parking line – 10 x squats – reverse mosey back.
PAX continued across parking lot increasing squats by 5 x each time and maxed out at 25. Always reverse mosey back.
Indian Run from Granny White Park back to BMS for quick Mary:
20 count Flutter Kick
20 count American Hammer
10 count Alabama Prom Date
Massive fail by the group to bring their YES gifts resulting in 18 burpee penalty. Toga only one to bring gift but still endured burpees with group.
Mumble chatter was high this am as PAX were not happy about RNR of Santa’s Ladder, but great effort put out by all.
COT with a brief recap of Dan Klein’s My 3:59 talk from Friday’s Leadership Lunch.
It was an honor to lead you men.
Umbrella