Full price of admission: No Coupons or Discounts

Preamble:

14 Souls gathered in the gloom to take “Vermack Mountain” and do some light push work for Dubya’s virgin Q.

Another bunch took off with their Coupons for Big Apple’s VQ. (we eventually found them…or they found us)

Warm-O-Rama:

In the parking lot: Side Straddle Hops, Mountain Climbers, Windmills x20 IC;  Dry Dock Crabs x10 IC and let’s mosey…

The Thang:

Out to Vermack, OYO, up the Vermack Hill.

All the way up the hill to St. Lukes Church parking lot.

Pyramid: 2, 4, 6, 8, 10, 8, 6, 4, 2 hand-release Merkins alternating with 10, 20, 30, 40, 50, 40, 30, 20, 10 overhead arm presses.

Mosey to other side of church for Mary and Merkins: LBC, Obliques R over L, L over R, Low Flutter, Russian Twist, 20 Merkins IC.

10 Monkey Humpers IC – for Potter and Chaingang. Just because.

Mosey back around to the front of the church and down the hill to the benches at the front of DHS.

3 sets of Step-Ups and Dips, 12 reps each (OYO)

Mosey back to parking lot at start for Build-A-Burpee: 5 squats on curb 1, 5 squat thrusts on curb 2, 5 merkins at light pole, 5 burpees at curb 3 run back to curb 1 (x3)

COT:

Potter took us out.

Naked-Man Moleskin:

 This was inspired by my first F3 workout led by Seles. When is he going to be better? Some folks thought the overhead arm presses were a joke…at first.  Thanks Chain-gang for keeping the group together on the run.

Manhole is holding a town-hall on Saturday during Coffeeteria to discuss the results of the survey about a new location and additional beatdown(s).