Paynehurst Shows Some Growth

QIC: Neo

PAX: One Call (Grand Strand) , Cold Call, McFly, Flying Tomato, Hammerhead, Quatro, Aruba, Colt

It was great to see NINE brothers come out in the gloom this morning.

We has a visiting brother from Grand Strand Pax, One Call.  Glad to have your company this morning.

Warmup:

We took our customary lap.

Next came some Windmills, Cotton Pickers, Arm Circles, SSH.

The THANG:

Wheel of Merkin: Left side inclines IC x 8, Derkins IC x7, R side inclines IC x 8, Incline merkins IC x 8.

We next went to pick up the ladies.

We lunges with them over to the playground.

We proceeded with 10x Merkins IC followed by 20 x  LBC’s OYO.

With the ladies : Overhead Press IC x 10, Curls IC x 10, Bent-over Rows IC x 10.

15x LBCs OYO.

Next we partnered up for 3 sets of 15 rows while the partner did LBDs.

15x LBCs OYO.

20x American Hammers OYO.

With the ladies : Overhead press IC x 10, Curls IC x 10, Bent-over Rows IC x 10.

15 x American Hammers OYO.

One more warm up lap.

15 x American Hammers OYO.

Next came Roxanne with mekins/ plank jacks (courtesy of Quatro) followed by Bring Sallie Up with squats.

Hammerhead led us out in prayer.

 

 

 

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