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.

 

 

 

 

 

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 )

Google+ photo

You are commenting using your Google+ 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