13 PAX assembled to attack Animal House. YHC noticed early that it was utter darkness. The moon is in the New Moon cycle, or it was very cloudy, and therefore was not around to bring its glorious light. YHC has no idea if this at all relates to the plot of New Moon. Heard its something about werewolves and vampires or something.
Warm-Up:

• WMH x10
• Prison squat x10
• Swiss Merkins x10
• Crab Jacks x10

The Thang:
PAX head to the track using bear crawl as the mode of transportation. Early finishers come back in finish with the six.
Recovery 400m – A werewolf just appeared out of darkness. OMG it is a twilight novel. Relax, Deepdish has appeared from the gloom and he is flying by us, PAX is now 14 strong. Must not have heard the part about it being a fellowship pace though.PAX pair off and number themselves 1”s and 2”s. 1”s start with the timer exercise and 2”s do the AMRAP exercise. When all 1”s are finished, switch exercises. When both groups have done both exercises, 400 m run at a hard pace.

• Set 1: 10 pullups (timer) and AMRAP derkins on dip bars
  • Set 2: 15 top guns (timer) and AMRAP Australian pullups on dip bars
  • Set 3: 20 dead hang knee raises (timer) and AMRAP dips

PAX gorilla crawls to the top of the hill to start the inevitable shoulder blasting that will be Blindside”s Q. YHC did not realize how crippling a gorilla crawl up the hill would be. Mental note: definitely do it again!!
Blindside starts his Q, and as expected, shoulders are about to be traumatized. 10 PAX pick up weights while 2 PAX burbee, 1 PAX jumps rope, and 1 PAX uses a band to perform upright rows. Guys with weights hod weights overhead and walk the length of the basketball court and back, stopping once along the way to perform shoulder press. Circuit is repeated as PAX rotate through so all PAX carry multiple times.
At 6:15, in honor to the Falcon who were now done, Blindside gives the shoulders a short rest for some Mary – WWIIs, ring of fire hand clap merkins, hand release merkins x10, and then back to the rind of fire hand clap merkins
The PAX now circles up for some more shoulder blasting. 10 PAX do a set of shoulder press and 20 second overhead lift as the other 4 do AMRAP burpees. After each set, PAX rotated to give the guys doing burpees a break. YHC, Cheese, and Knoxville appear to really like Merkins. If there was anything else to the workout, YHC can”t remember because his shoulders have gone numb at this point.
COT

• Prayers for Ricky Bobby and family who lost his mother
• Prayers for Adolphus who lost his grandmother and has been battling pneumonia
• MARTA at the F3 Heavy and all Spartans Sprinting Saturday
• PH and Harbaugh have 2.0”s coming any day.
• Nickelback is back. Read his BB from TBD, inspiring.

Moleskins

• Potato service opportunity. Read e-mail