- QIC: Bing
- The PAX: Lifo, Eileen, Synapse, Pyro, Heisenberg, Big bird, PUD, Drone, Seatdown, Snuffy, SOC, Fued, Wrongway
Quick Intro to PAX, advising them that YHC is still NOT professional (although I am married to one). Also advised PAX that we were going on a field trip. Had Snuffy lead us on a two line run. We were suppose to stop across street from a Cross-Fit gym, but missed it. Ended up in a bank parking lot and that’s OK. Advised PAX that we would be doing interval training. 1 minute of exercise followed by 15 seconds of rest. All exercises were OYO unless stated otherwise.
- SSH – IC
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Abe Vigoda – IC
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Moroccan Nightclub – IC
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Burpee
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V-ups
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Sumo squats
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Werkins
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Box cutter
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R leg lunge/squat – static lunge with R leg back, rotate to squat, rotate back to lunge, rinse and repeat
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Merkins
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Peter parker
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Hillbilly
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L leg lunge/squat
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Burpee
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Bit Kis/Dub Step – Bit kis – as in Exicon but only 1 round, dub step – alt feet stepping up
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Sleeping hillbilly L
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Sleeping hillbilly R
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Mountain climber
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Flutter kicks
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Parker Peter
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Up straddle hop – count to 10 then switch legs
- WW1 situps
- Fists of Fury – alternating punches (jabs)
- We then mosey back to start point. Still had some time. So YHC added a few more (with the help of Big Bird). All were OYO
- 10 IC dips
- 25 Merkins
- 25 Freddy Mercury
- 15 Monkey Humpers
- 25 Sumo Squats
- 25 gorilla humpers
- 10 Burpee in honor of train that passed earlier.
Prayer for Heisenberg’s 2.0 sick with the stomach virus, as well as for Hollywood for same.
Announcements – Trinity Rescue mission Friday 12/9 @ 0600. 2nd F lunch @ 11:45ish @ Istanbul Grill. Last Day to Order shirts.