5 PAX gathered in the ever chiller Gloom waiting expectantly for a legendary Flipper beatdown. At go :30 the PAX were taught what to do with no Q, mosey to warm-up. 2 PAX had enjoyed a pre-ruck to the Phoenixville High School Football Stadium where they rucked the stadium steps and a mile around the track.
Disclaimer
Mosey to surround a light pole
Windmills x 25 (IC)
Imperial Squat Walker x 15 (IC)
Carolina Wine Mixer x 10 (IC)
Mosey to the Fitness Bars
Round 1- Rotations on:
Pull-ups
Dips
LBCs
Bar Kicks
Step-ups
Round 2 – Rotations on:
Side step-ups
Hip Slappers
Lunges
T-merkins
Low Rows
Bar Kicks
During which we welcomed an apologetic Q who took quick leadership
Mosey to a random spot in the park
3 sets of: 10-12 reps on V situps and Curtsey Squats
Mosey several blocks to Pedi Park – Yes, pedi stands for what you think it does, Flipper gave the PAX a quick education on his childhood and it being his favorite park despite some unseemly things happening there.
Combo of Jump Squats, inch worm to merkins, inch worm up to air presses
Jump Squat reps increased by 2 to 20, merkins climbed from 1 to 10, air presses from 2 to 20
Mosey back to the safe confines of Reeves Park
6MOM which YHC missed but it was surely epic
Welcome FNG Sport, great to have you and glad that you recovered from this workout quickly