The Rock Says “Bring it On” for a 10-20-30 beat down

When: 04/13/17

PAX: Big Dipper, Gizmo, Rueben, Clyde, Digitz - FNG

QIC: Darth

10 – 20 – 30

10 – SSH…in cadence count

20 – Hillbillies

30 – Mountain Climbers

 Mosey to Field of Dreams (it’s dark down there)  – Pain Station 1:

10 – BURPEES

20 – PLANK JACKS

30 – MERKINS

Mosey to HUT for PAIN STATION 2:

10 – JUMP SQUATS

20– PRISONER GET-UPS

30 – MONKEY HUMPERS

Mosey to Fire Station for Pain STATION 3:

10 – HEEL-2-SKY THRUSTERS

20 – CAROLINA DRY DOCKS

30 – CRAB CAKES (right hand to left foot from crab walk position)

Mosey to Flag area for Pain STATION 4:

10 – WWI SIT-UPS (straight legs raise up touch toes)

20 – DIVE BOMBERS

30 – COPPERHEAD SQUATS (slow 3 count down)

Mosey to Sun Dial for Pain STATION 5:

10 – HAND RELEASE MERKINS (hands off ground at bottom)

20 – TTP   (Toe Touch to Plank and Inch Worm back up)

30 – MT. CLIMBERS (in cadence 1..2..3..that’s 1)

Mosey to Roman Gates for Pain STATION 6:

10 – LT. DANS

20 – PARKER PETERS (2 COUNT)

30 – PRAYER SQUATS

Mosey to Rocks for colt 45.

15 Curls – 15 Shoulder Press – 15 Rows

Mosey to Flag for Mary’s

COT – Rueben – upcoming med procedure, Darth – Asthma, Clyde’s coworkers husband / coma recovery.

Welcome new FNG Digitz our financial analyst Great job on first POST!! Gizmo with the invite!

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