Q: Focker
PAX: Esposa, Matador, Accounts Receivable, Mistah Mistah, Pepsi, Tinkertoy, Fortran, Movin On Up, Pedialyte, Uncle Jerry, Andrew McDermott, Finger Dust, Kraut, Harry Caray
FNGs: None
COUNT: 15
CONDITIONS: start with your hoodie, take off within five minutes
WARMUP: dynamic stretching
THE THANG: upper body first
12 rounds of “pump you ups” AKA
1 minute of:
5 pull ups
10 hand release merkins
15 dry docks
Mosey to bus hill for lower body
10 jump squats
15 lunges (single count)
20 Alabama prom dates
Run up hill
10 feet together squats
15 monkey humpers
20 hip flexor pumps
Bernie hill
10 star jumps
15 Smurf jacks
20 frog pumps
Sprint 100%
Repeat one more time
Mosey to start for my choice of gut work
MOLESKINE: good upper body pump today. Gonna be lots of men walking sideways through doors. Booty cheeks and quads definitely gonna be sore.
ANNOUNCEMENTS: too many to mention! Check Slack you dummies
COT: thankful for Topanga (Scott) and his example. Prayers for his mom in this time. Andrew McDermott’s sister upcoming surgery. Shoutout to Mistah Mistah on the new addition tomorrow!
Thankful for my wife who continues to be gracious and patient with me as we celebrate 7 years today.