YHC arrived early in the gloom to plant the flag’s, knowing that the pre-thang crew would see it and wonder what was in store. Jose 10k an Tanked Up! came running up from the 2 miler and settled in with 5 others as we began the warm-up.
Conditions: mid 70’s, no rain, slight breeze
Warm Up:
SSH, IW, HB, HKNEE’s x 20
Freestyle, backstroke x10
THANG 80’S – one of the best decades, especially for music.
Partner up, 80 reps per exercise. P1 works, P2 mosey’s to the flag and does 5 Hand Release Merkins, then returns to relive Partner 1. Sets were divided into 3 exercises of 80 reps each, when done plank for the 6. We did 6 rounds as outlined below.
1. Shoulder taps (1=1), twinkle toes, freak nasty, karaoke, 5 HR Merkins
2. Stone Mountain, superman, air squared (Al-gore with overhead clap), bear crawl, 5 HR Merkins
3. Nolan Ryan’s, Freak Nasties, Monkey Humpers, sprint, 5 HR Merkins
At this time, Zoolander showed up and joined in. Better late than never.
4. Shoulder taps (2=1), twinkle toes, freak nasty, run 5 HR Merkins
5. Stone mountain, squats, LBC, lunge walk to flag, 5 HR Merkins
6. Nolan Ryans, Freak Nasties, Monkey Humpers, backward lunge to flag, 5 HR Merkins
Head back to the flag for Mary
Box cutters X 20 – 6 inch hold (feet together), dolly out, up, together, down= 4ct
LBC, E2K L/R X20; LEG RAISES, HANDS TO HEALS X10
Count, name, Happy Birthday (57) Yellow Snow! Hammer prayed us out – safety for all during and after the storm.
It’s been a great two years: met a lot of great men, lost a lot of weight, did some stupid stuff, and look forward to doing it again and again. Thanks, Russo, for the EH!
NMM
The main thang went a lot faster than YHC expected. Originally only having 3 rounds of 6 exercises total, another 3 rounds were added with some quick thinking. Basically, whatever Bushwacker complained about – we did more of. He was sore from work – which is a lot harder than what most of us do.
Hammer entertained us with his insane knowledge of everything, peppering “did you knows” or “remember when’s” throughout the beatdown.
Jose 10k was hurting from last night, and after a while just did whatever he wanted (he did run with Tank on the pre-thang). Thankfully Zoo showed up to take his place. See what missing Pickle Ball does to you? Great work guys.
Playlist:
· Ratt – Wanted Man, Round & Round
· Scorpions – Rock You Like A Hurricane, No One Like You
· Def Leppard – Rock of Ages
· Whitesnake – Still of the Night
· Quiet Riot – Cum on Feel the Noise, Bang Your Head
· Billy Squier – The Stroke
· 38 Special – Hold on Loosely
· The Clash – Should I Stay or Should I Go
· AC/DC – Back in Black
· Twisted Sister – I Wanna Rock
· Tesla – Modern Day Cowboy
· The Cult – Love Removal Machine
· Skid Row – Youth Gone Wild
· Van Halen – Hot for Teacher
· Queensryche – Jet City Woman
· Echo and the Bunnymen – Lips Like Sugar
· Violet Femmes – Blister in the Sun
