Glorious 48 F morning to round out the week strong with friends at Animal House. YHC had been lacking in running this week so wanted to make good use of the track to add three miles to his weekly but alas his eyes were bigger than his stomach and the PAX were having too much fun with the cinder blocks and only racked up two miles. Good times and a nice feeling of exhaustion by the end of the workout.

Warm Up:
– SSH
– Arm Circles
– Willy Maze Haze
– Imperial Walker
– Harvester
– Slow Merkins
– Slow Squats

Main Exercise
– Perform three round of three sets of exercises, running a lap (400 M) between each set:
— Set 1:
— 5 x Blockees
— 20 x Overhead Press
— 20 x Squats
— Set 2:
— 20 x Kettlebell Swings
— 20 x Curls
— 20 x Block Lunge
— Set 3:
— 20 x Single Arm Rows
— 20 x Merkins
— 20 x Single Leg Deadlift

No time for Mary

COT: Discussed F3 as a mens leadership program disguised as a workout program. April is pull-up challenge, with Animal House incorporating pull ups into workouts.

PAX stayed on for a few minutes for a cool down and stretch led by Moore, and Pookie taught us the difference between the cobra (hips down) and the up dog (hips up, pickle pointer only thing touching the ground).