Conditions were muggy as usual however, there was a very nice breeze, much welcomed.
Disclaimer was given
We did SSH 25 – IC and 25 burpees OYO as a warmup. Warming up is very very important.
THE THANG was next and that consisted of
50 Pull-ups
50 Dips
50 Merkins
50 OHP
Getting full extension on your pull-ups is so important. SB said he learned the hard way and strained the muscle in his arm by not extending all the way. Not to mention extending will tear (in a healthy way) more muscle in your upper back, lats, forearms, and biceps which in turn makes you stronger which in turn makes you do better pull-ups. So, GET FULL EXTENSION.
Next we moseyed to Juggernaut’s Yield Sign and (tried) completed
50 Flutterkicks IC.
I realized at 27 I had made a mistake. That was too much. So, we audibled to 50 counting one leg OYO. A note on FK, if you put your hands behind your head (as opposed to under your 6) it causes more tear (again, healthy tear) of the abdomen muscles. Which, give you more of the 6 pack you’re looking for and a more all around stronger core. The other way isn’t bad, this way is simply better.
Moseyed to intersection of Laurel and Fury to complete
50 FK OYO
25 Merkins
Moseyed to Dentist office to complete
50 FK OYO
25 Merkins
25 Air Squats
Moseyed to Fire Station to complete
50 FK OYO
25 Merkins
25 Air Squats
50 LBCs OYO
Moseyed to Murder’s Row where we were greeted by some fellas in a sedan who were impressed with (probably Pacer) us and asked if we were Marines. Pacer invited them to join us. They declined. Along the way Pacer was accosted by a YUGE spider. Almost tripped him. Inspector went WIDE right to avoid it. It was biggest spider I’ve ever seen, i think.
Work went like this:
Alternating light poles
20 Merkins
10 Abs of your choosing
I originally said we are to do Navy Seal merkins but turns out I had forgotten what that was. My explanation of it was incorrect. By the second light Meter informed me of this and that’s when we went to 20 count. The Navy Seal, done correctly, would have taken more time than I wanted. And hurt a whole lot more.
At the bottom of Fury Road we Indian Ran back to pull-up area and completed
Repeat of Pull-ups, Dips, OHP, and Merkins but with a 10 count each.
Count-off
Name-off
Announcements
PRAYERS (remember the family in Charleston who lost their 2 year old)
All this was done at the Pull-up area due to the really nice breeze blowing up there.
Now, we’re walking back to our cars, we’re on the road and two teenagers on bikes with their shirts off began yelling at us. “Put your shirts back on white boys” and different stuff like that. Idiots. Anyway, Pacer yells back at them to “Come over here! Come over here and say that to my face. I’ll kick your *ss”. Fortunately for those two bird chested young men, they denied his request or, I feel sure they would have had their morning not go as planned. Pacer is not to be trifled with. Glad he is on our side. Just another reason to ALWAYS post….you never know what your experience will be.
Duggar