4 Pax braved the gloom for a Top Shelf beatdown.

Warmup:
<span style=”font-size: small”>Good mornings x 20
Windmills x 20
Arm circles x something</span>

Max pullups, rest do alternating Freddie Mercurys and Russian Hammers

Mosey down to corkscrew…
25 merkins, 5 jump lunges
Lounge down one flight
20 merkins, 10 jump lunges
Lounge down one flight
15 merkins, 15 jump lunges
Lounge down one flight
10 merkins, 20 jump lunges
Lounge down one flight
5 merkins, 25 jump lunges

Sprint to top, then mosey to pullup bar…
Max pullups, the rest do balls to the wall

Jack Webbs to 10

Mary:
WWII x 20
Froggers x 20
Rosadollies x 20
Reverse LBCs x 20

Moleskin:
– F3 Durham 1 year anniversary 10/19/13 0700, meet at Mad Hatter
– Several on the DL right now – Lucky Strikes, foot; Doogie, errr…cough?; Iceman/Ron Jeremy/Chester, labrum – prayers for quick recoveries