The Pit– June 27, 2020
Q: Gunner
PAX: Beta Max, Gipper, Biggie Smalls, Safe Ride, Firewalker, Roll Bar, Tenderfoot, Sqidward, Icy Hot, Gumbo, Bloodshot, The Plague, Smashmouth

Warm-O-Rama

  1. 15 Hairy Rockettes
  2. 15 Wind Mills
  3. 15 Sprinklers
  4. 15 Moroccan Nightclub
  5. 15 Blades of Steel
  6. 15 Yoga Toe Touches
  7. 15 Leg kickers

Pre-Thang
Run around Loop -At Stop Point perform set of:
Rosalitas – Half squats-Monkey Humpers-Air Squats

The Work Out- Pair UP

  1. 50 IC Low Dollys – lay downhill
  2. 50 WWII Sit Ups – laying uphill
  3. 50 IC Heals to the Heaven – lay downhill
  4. 50 Big Boys – laying uphill
  5. 50 IC Windshield Wipers – lay downhill
  6. 50 X-Cross Sit-up – lay uphill
  7. 50 IC Freddy Mercury’s – laying downhill
  8. 50 IC LBCs – laying uphill

Set 1- 10 Side Tricep Up -right arm
10 Side Tricep Up -left arm
10 Diamond Merkins

Set 2- 8 IC plank jacks
8 IC Pickle Pushers
8 IC Groiners

Set 3- 10 Side Tricep Up -right arm
10 Side Tricep Up -left arm
10 Diamond Merkins

Set 4- 10 Catalina Wine Mixers
Rinse and Repeat (back to Set 1)

Mary
Calves – Inner – Outer – Middle
American Hammers

COT – Golden Rule Treatment – A Daily dose of F3 makes me want to enhance that Rule

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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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