Embrace The Suck

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QIC: Picasso
Date: 12/10/2018
PAX: Cable Cutter, Ducktales, Geek Squad, Mr. Clean, Poacher, RadioHead, Truck-Yeah (FNG), The Count
AO: The Huey

Conditions

30 degrees and wet

The Disclaimer

I’m not a professional. Work hard but smart.


COP

Mosey around the Track (.25 miles)
Prosciutto’s Gold Chain x 10 IC
Good mornings x 10 IC
Baby Arm Circles x 10 IC
Mountain Climbers x 10 IC
SSH x 10 IC
Moroccan Night Club x 10 IC

Mosey around the Track (.25 miles)
Should Press x 10 IC
Butterflies x 10 IC
Cherry Pickers x 10 IC
Baby Arm Cirles x 10 IC
Fairy Flyers x 10 IC
Curls x 10 IC
Prosciutto’s Gold Chain x 10 IC

The Thang

4 x 4s – Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.

Prosciuttos Gold Chain x 10 IC – Reach both hands behind head like you’re taking off a gold chain and bring your hands back to the front. Rinse and Repeat

Annies – Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

Dancing Bears – Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground.

Karaoke –  Across the Back Lot & Back

Derkin x 10 IC – Decline Merkin

Dips x 20 IC

Karaoke –  Across the Back Lot & Back

One Arm Pickle Pounders x 10 IC

Alternating Shoulder Taps x 10 IC

Prosciuttos Gold Chain x 10 IC

Randys – With arms straight out but with face palms down, move arms up and down 6 to 12 inches in cadence.

Supermans x 20 IC

THE WHEEL OF MERKIN

Prosciuttos Gold Chain x 10 IC

WAVE OF MERKINS 

8 Count Body Builders x 10

MARY

WWII Situps
X’s and O’s
Big Boy Situps
Hollow Body Hold
Windshield Wipers – Hollow Body Hold back side to side


COT

“If you have ANY mental toughness, if you have any fraction of self-discipline; The ability to not want to do it, but still do it; If you can get through to doing things that you hate to do: on the other side is GREATNESS ” – David Goggins

CIRCLE OF TRUST
BALL OF MAN