It’s Maintenance Hole…if you live in Berkley!

AO: The Shadow

When: 07/20/2019

PAX: B-Bo, CIA, Fizz, Madoff, Manhole, Radar, Ricochet, Scout, Sleeper, Suds

QIC: Manhole

OMG, could it have been any more humid this morning, however, that did not stop the 10 of us from throwing down for an action packed one-hour led beatdown at the hands of YHC.

Warm-O-Rama:

All IC, (x15 and then x10) – SSH, Imperial Walkers, Sumo Squats, Cotton Pickers and Peter-Parkers.

Let’s mosey…

The Thang:

Around the front of the school,  past the gym and around to the back side, by the trailers for some partner exercises. They were all x10 and all OYO. 1st partner does the exercise while 2nd partner holds their legs while the 3rd partner does squats. 3 sets each of Partner Merkins and Partner Dips.

Mosey to the front of the school to the picnic tables for 3 sets (IC and x10) Step-Ups, Incline Merkins and Dips (that’s right, more Merkins and More dips).

Mosey around to the front of the school for ALOT of Mary. Most of it x10 and IC (there may have been some x15 in there).

Rosalita, Dying Cockroach, Leon’s Boxcutters, ABC, Scisssors, Obliques (Left and Right), Low Slow Flutter, Mason Twist, and LBC. Roll over for a little plank, and we’re off. Mosey…

down the hill to the little church lot for some Merkin suicides. (2 rounds – 5 merkins at each break).

to the log pile and grab a coupon for some squats and Merkins (20 dips/10 Merkins)

mosey back around behind the school and back to the trailers for round 2. Cut it in half this time.  They were all x5 and all OYO. 1st partner does the exercise while 2nd partner holds their legs while the 3rd partner does squats. 3 sets each of Partner Merkins and Partner Dips.

mosey back to front of the school to the picnic tables for 3 sets (IC and x5) Step-Ups, Incline Merkins and Dips (that’s right, more Merkins and More dips).

mosey to the wall for some wall-sitting and hand release merkins.

over to the platform of pain for arm circles (all IC and x20 – forward and reverse) followed by small arm circles (all IC and x15 – forward and reverse). Arm presses (IC and x20).

COT:

Madoff took us out. Prayers for the family of the bicyclist taken far too early in Sandy Springs earlier this week.

Prayers for the fart sackers not with us.

Naked-Man Moleskin:

It was the triumphant return (at least for Saturdays) for Sleeper and all rejoiced. Ricochet showed up a little late to, just to be fashionable.

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