Zippo’s 8/24 BB

A good number of guys showed up to put in work and get the damn thang done
DISCLAIMER
PRAYER
COP
Much to the dislike of #jake, the warmup started with Side Straddle hops, MM Poopers, Duck Dive Mercans, Abe Vigodas, Sticky Butt Kickers, and a few others I’ve definitely forgotten.  Not a single imperial walker in sight, except for Jakes solo performance at the end. Good job Jakey!
THE THANG
Exercise #1 was a play on Everest’s. Except we ascended the hills backwards, 10 steps and then 10 squats, up to the top of the hill.

Slow mosey to the bottom of the new paced walking trail, aka Puke Hill Jr. With a partner, 1st person begins a bear crawl to the top while partner 2 ran to the top of the hill and back. Switch roles and continue until all members reached the top.

Slow mosey down to the playground for some goblet squats with dumbbells at 3 stations spaced 100 ft apart. 20 squats at station 1, 15 at 2, 10 at 3, and then back through the stations with 15 and 20 squats. By now the PAX legs were shaking and grumblings were spreading through the group…

Next was an uneven farmers carry with different weighted dumbbell in each hand.  Partner 1 farmer carried while partner 2 sprinted ahead and back to relive partner 1.  Repeat until we had covered the full length of the playgrounds and finished back at the launch point.

Final station for uneven mercans on the block, 5/side with 5 in the middle.

Next was Colt 45s with our blocks, 15 curls in the lower half, 15 upper half, and 15 full range. Somewhere after that a new version of Bernie’ing was invented, in which the coupon is held in an isometric biceps curl until everyone finished. We titled this new wait position, the Jeffrey, inspired by the loveable, snarky character Jeffrey the Butler from Fresh Prince of Bel-Air.

We hit 5 minutes of Mary with a schmorgesborg (spelling??) of ab exercises.

CIRCLE OF TRUST
PRAYER
MOLESKIN
Only 2 cool kids went to coffeteria, leaving Jester and I alone to diss and gossip on all those who didn’t join.
ANNOUNCEMENTS
Final F3 Dads of the summer will be held at #ARROWHEAD on Saturday Sept. 7th.