Dropping the Hammer at Big Creek!

When: 12/15/16

PAX: Swiper, Big Dipper, Clyde

QIC: The Hammer

YHC (The Hammer) simplified his beatdown from his VQ, but it still was challenging! No Man Left Behind! – during Bojangling, any stragglers were retrieved by the Q. Pull-ups are always a challenge! Every muscle group targeted again, though.
Warm-up – 10 mins.
  • Mosey to Track
  • Carioca
  • P90x Punches
  • P90x Double Punch and Kick
The Thang – Full Body Work Out – 25 mins.
  • 3 Bojangles Biscuit with Blueberries on the 1/4 mile track. Mosey turns, sprint straight aways. Throw in 10 blueberries for fun each lap (starting point at start of 1st turn);  then SSH’s while waiting
  • Bear crawl
  • Crawl bear back
  • Mosey to pull-up area 
  • 30 Toe Raises – 10 out, 10 straight, 10 in
  • Six Pack – 1 pull-up, 5 merkins (11’s style but with 6’s). Once at 5 pullups 1 merkin, go back down to 1 pull-up, 5 merkins
Mary
  • 10 Tricep pushups – in cadence
  • Planks – side to side
  • LBC
  • Lower back – On stomach, Opposite arm-leg lifts
COT
  • Prayers for work concerns
  • Prayer for job searches
  • Clyde was just full of thanks and praise!

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