Metal Scrooge Saturday

Date:  1/26/19

QIC:  Jefferson

The PAX:  Thunderbird, Yo-Gi, Pinto, Dizzy, Moped (RESPECT), Jefferson

Conditions:  Brisk and Clear – in the neighborhood of 30

2 Laps around Hoppa’s Yard to Warm Up

COP:

SSH – 20 IC

Imperial Walkers – 20 IC

LAC – 10 IC Forward/10 IC Reverse

Squat – 15 IC

Merkins – 10 IC

The Thang:

Partnered up for a 5-station circuit

One partners runs 1 lap of Hoppa’s Yard while other partner grabs some weight.  Flapjack *3 so each partner runs 2 laps and does 2 rounds at each station.

1. Man Makers – 35# DBs

2. Squats – choose 35# KB, CB, or Big Ol’ Round Paver

3. Sandbag Shoulder-to-Shoulder – 40# Sandbag

4. KB Swings – 35# KB

5. Bear Complex – 60# Sandbag

4 minute rest

Bear Crawl Suicides – every 2 parking lines.  Length of parking lot.

Mary:

Flutter Kicks – 20 IC

LBC – 15 IC

Freddie Mercurys – 15 IC

COT:

Marriage Conferences going on at PSCOG, Trinity, NewSpring

Prayers for Tbird

BOM:

Dizzy

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