Explore the Darkness

Posted on Posted in Backblasts
  • When: 11/27/2023
  • QIC: Saigon Sam
  • The PAX: Narco, Antman, Wapnah


Warmup

  • 400 meter run
  • SSH 15X IC
  • Tempo squat 10X IC
  • Walkout to merkin 5X. (Ask Pax to re cite F3 principles)
  • Arm Circles Forward & Back 10X IC
  • Reverse Lunge, raise arms up 10X OYO
  • Imperial Walker 10XIC
  • Hillbilly 10X IC

The Thang:

11’s

  • Hand Release Merkins and Bobby Hurley’s

Partner up at the benches.  One does exercise one runs a parking lot lap.

Set One:

  • 20 step ups (10 each leg)
  • 20 Dips
  • 20 Mountain climbers feet elevated

Set Two

  • 20 Split squats (10 each leg)
  • 20 Decline Merkins (feet elevated)

Set Three

  • 20  Side Step Ups
  • 20 Diamond Decline Merkins ( feet elevated)

Core/Mary together:

Wapnah asked for planks and we gave planks.  He said “Plank You” at the end 😂

  • Plank complex – Low plank 10 count, Left arm behind back 10 count, Right arm behind back 10 count, 10 spider man while in the plank.

COT

YHC had mentioned the service this weekend at Eleven22 on Mental and Emotional health. Great for men to hear this message and find someone to share with.

“Only when we are brave enough to explore the darkness will we discover the infinite power of our light.”  Brené Brown

Announcements:

  • Christmas Part December 16
  • Palencia Pop up workout next Saturday

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