November 30, 2020

Supersets

THE SCENE:
A windy 39F

F3 WELCOME & DISCLAIMER

Given

WARM-O-RAMA:
SSH x 20 IC

Slow Merkins x 10 IC

Slow Squats x 10 IC

Arm Circles x 10 IC (CW & CCW)

Capri Laps

THA-THANG:
*carried sandbags over to pull-up bars*

Supersets:

3 rounds of 10 reps of each superset.

(1) Pull-ups/Bent over rows

(2) Dead lifts/High pulls

(3) Dry docks/OH presses

(4) Merkins/Chest presses

(5) Tricep merkins/Skull crushers

After each round, PAX partnered up. PAX 1 did sandbag toss while PAX 2 ran (400m/100m/100m/100m).

MARY:
She didn’t show. PAX performed 10 penalty burpees for no flag. Thanks Shoestring.

COUNT-OFF & NAME-O-RAMA:
4 PAX: Bruce Wayne, Prince Ali, Tomb Raider, and Beauty Shop

CIRCLE OF TRUST/BOM:
Advent is upon us. Let’s remember to put forth the same, if not more, effort to prepare ourselves spiritually as we do physically. Prayers for Gambler and Paper Trail.

MOLESKIN:
It was cold. Men lifted heavy things.

ANNOUNCEMENTS:
None

QIC:
Bruce Wayne and Prince Ali
Workout Date:
11-30-2020