On a crisp morning, with the essence of Thanksgiving still in the air, 8 PAX assembled to tackle a workout as layered and complex as Ross Geller’s famous sandwich. Each exercise was a tribute to the legendary ‘Moist Maker’ that once sent Ross into a frenzy.
DISCLAIMER
Today, we’re stacking exercises like layers of Ross’s beloved sandwich. Remember, like the fate of the Moist Maker, participating in this workout is fraught with passion and peril. Engage at your own risk, don’t let your sandwich—or your form—get sloppy! 😂🥪🏋️♂️
PRAYER
Thanked God for the ability to work out and for safety. 🙏
### Warm-Up:
– **10 Imperial Walkers** – Marching as majestically as Ross in a procession.
– **10 Hillbilly Walkers** – Channeling Ross’s country cousin.
– **10 Willie Mays Hayes** – Stretching out those Thanksgiving calories.
– **10 Sticky Butt Kickers** – Kicking away the holiday stickiness.
– **10 Little Baby Arm Circles** – Small and precise like the ingredients of Monica’s secret sandwich.
– **Reverse the above** – Because what’s a Ross workout without a little rewind? 🔄
### The Thang: The Moist Maker Circuit
**Pull-Up Bar Start**: 5 Pull-Ups between each exercise just like the gravy soaked bread in the middle of the sandwich, then run to the next exercise, perform that exercise, then run back to the pull up bars, just like Ross’s chasing after the Moist Maker Thief.
– **Bottom Layer of Sturdy Bread**: 10 Under Dogs – Pulling up strong to hold all that follows.
– **Run to the Turkey**: 20 Steel Bench Step-Ups – Building those ‘turkey leg’ muscles.
– **Run to the Gravy**: 20 Dips on the Steel Benches – Dipping deep into the richness of the gravy layer.
– **Run to the Stuffing**: Bear Crawl Across Parking Lot – Emulating a stuffed bear in winter.
– **Run to the Cranberry Sauce**: Core work to add a sweet and tangy twist.
– **30 American Hammers IC**
– **20 Freddy Mercurys IC**
– **Run to Top Layer of Bread**: 10 Under Dogs – Capping it off with another robust pull-up layer.
– **Return to Pull-Up Bar**: 5 Pull-Ups – The Moist Maker, right in the mi
**Repeat for 2 Rounds** – Each round soaking in more ‘gravy’ and intensity.
### Modified Jack Webb at the Picnic Tables:
– **Incline Merkins** and **Upright Rows** – Pushing away from the Thanksgiving table and picking up the plate for seconds.
– **Curls** – Bringing the delicious ‘forkfuls’ of turkey and stuffing to our mouths.
Feeling the burn and the fullness after Thanksgiving dinner
– **Flutter Kicks** – Lying back, feeling the full belly of our efforts.
### Circle of Trust:
In our circle, we shared our gratitude for the ability to rise and exercise, appreciating our health and the family who supports us through thick and thin, much like the PAX supporting each other through today’s layers of physical challenge.
### Announcements:
– **F3 Dads** this Saturday at 7:00 AM. Bring your little turkeys and let’s show them how we do more than just carve the turkey! 🦃👨👧👦
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