PAX – Lights Out, Tank, Minion, Seinfeld (FNG), Dr. Freud, Scarecrow, Spur, HHH, Oilermaker, Fox, The Mick, Bert (QIC)
Warm-Up
Windmill x 10 IC
IST x 10 IC
Bean Picker x 10 IC
Big Arm Circles Forward and Back x 10 IC
Motivator 12-1
Parking lot laps then mosey to pull up bar area
The Thang
12 pull-ups descending by 2 each round followed by 2 4 count Merkins ascending by 2 each round; 12 WWI sit-ups after each set. We did the following:
12 pull-ups; 2 4 ct Merkins; 12 WWI sit-ups
10 pull-ups; 4 4 ct Merkins; 12 WWI sit-ups
8 pull-ups; 6 4 ct Merkins; 12 WWI sit-ups
6 pull-ups; 8 4 ct Merkins; 12 WWI sit-ups
4 pull-ups; 10 4 ct Merkins; 12 WWI sit-ups
2 pull-ups; 12 4 ct Merkins; 12 WWI sit-ups
4 pull-ups; 10 4 ct Merkins; 12 WWI sit-ups
6 pull-ups; 8 4 ct Merkins; 12 WWI sit-ups
8 pull-ups; 6 4 ct Merkins; 12 WWI sit-ups
10 pull-ups; 4 4 ct Merkins; 12 WWI sit-ups
12 pull-ups; 2 4 ct Merkins; 12 WWI sit-ups
Wilson’s Wife x 7
Diamond Merkin x 7 IC
L-Sit x 7
Staggered Merkin Right Hand x 7 IC
Hanging Alternating Crunch x 10
Staggered Merkin Left Hand x 7 IC
Wide Grip Pull Up x 7
Mosey to Parking Lot
Burpee Suicides – light pole to light pole – only did a round of 5 and 10 burpees in the interest of time
Mary
LBC x 25 IC
Low Dolly x 15 IC
Freddy Mercury x 25 IC
High Flutter x 20 IC
Fire Hydrant x 10 each leg IC
Moleskin
We had some lightning and rain early this morning but luckily it had moved on by the start of the workout.
12 PAX ventured out on an overcast and humid morning seeking a challenge and hopefully they found one. We had a Billy Zane appearance from J-Rod!!/Elton John/Seinfeld, a comedian for Christ. Spur has already become his 50,001 YouTube subscriber so please direct all media requests to him if you too wish to like, comment, and/or subscribe. He stayed for the entire workout and did a nice job making it all the way through.
Spent more time in the pull up bar area than I had anticipated which threw everything else off. I ended up with too much time for Mary but you live and learn. We probably got pretty close to Murph levels of pull-ups and Merkins with this one and everyone should be feeling at least a little something in their shoulders, arms, and core. I can’t even call anyone out for an especially good performance because basically everyone crushed it today.
I thank everyone for the past two years. Thanks again to Oilermaker for introducing this to me and having me come out on an early a Saturday morning in 2017. This group truly has meant a lot to me and I really can’t say anything different than what every PAX has already said on many Manniversarys past.
It was a pleasure leading the group today and until next time…..SYITG.
Bert
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