The Uptowner, not Rock City….

The Uptown 12 mosey to the parking lot.

Warm ups

• SSH X 30
• IW X 30
• PP X 30
• AC X 30(15 each way)
• Windmill X 20

Mosey to the field 15 yards away, but still evoking whining from Rudy.

• Burpees X 20
• Jack Web – 1:2 ratio X 20(air press)
• Monkey Humpers X 20(in cadence)
• See Saw Sit Ups X 40(20 each)
• Burpees X 15 – the chatter begins to subside
• Jack Web – 1:2 ratio X 16(air press)
• Monkey Humpers X 15(in cadence)
• See Saw Sit Ups X 40(20 each)
• Burpees X 10
• Jack Web – 1:2 ratio X 10(air press)
• Monkey Humpers X 20
• See Saw Sit Ups X 40(20 each)
• Burpees X 5
• Jack Web – 1:2 ratio X 6(air press)
• Monkey Humpers X 20
• See Saw Sit Ups X 40(20 each)
• Burpees X 20
• LBC’s X 30… slowing the cadence for a bit to induce a bit more pain
• Hello Dolly X 20….same as above
• American Hammer X 10
• Parker Peter X 50

Mosey back to the rock pile, and to JV’s chagrin….

10 more Burpees

Quick count off and Name-O-Rama, and naming of our FNG – Flick

No need for announcements…Amnesty will cover in detail on Saturday.

Ball of Man, Prayer, and goodbye’s

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