Pearls on a String

When: 01-15-2017

QIC: Tombstone

The Pax: Gooch, EPO, Sir Mix A Lot

On a beautiful mild morning 4 PAX came together to get stronger at Screaming Eagle.

WARM UP

  • 25x Side Saddle Hops IC
  • 15x Cherry pickers IC

Followed by stretching…standing with legs spread. Grab the right ankle and hold, then hands to the ground in the middle and hold, then grab the left ankle and hold.  Squat and spread stretching the groin area.  Finally, feet together touching our toes.

The THANG

This work out was inspired by Johnny Gage Q.  EPO says it’s called Pearls on a string.  Let’s mosey….

  • Mosey for a ¼ Mile
  • 25x Merkins IC
  • Mosey for another ¼ Mile
  • 30x LBCs IC
  • Mosey for another ¼ Mile
  • 30x Copperhead Squats OYO
  • Mosey for another ¼ Mile
  • 25x Moroccan Night Club IC
  • 25x Air Bench Presses IC
  • Mosey for another ¼ Mile
  • 31x American Hammers. Done in 3 sets, emphasis on keeping legs off the ground.
  • Mosey for another ¼ Mile
  • Lunges for 5 minutes OYO
  • Mosey for another ¼ Mile
  • 30x Shoulder taps OYO
  • Mosey for another ¼ Mile
  • Broad Jumps for a set distance. Approximately 25 yrds. OYO
  • Mosey for another ¼ Mile
  • 30x Merkins IC
  • Mosey for the balance of 3 miles back to the flags

COT/MOLSKINZ

  • Fort Fisher Ruck January 29th
  • Grow Ruck March 11th and 12th
  • Prayers for EPO’s coworker
  • Thank you for our individual God given gifts, ask for guidance and courage to use those gifts to help better the lives of our friends and family and strangers alike.

Thank you EPO for helping keep the time and distance.  Thank you to Gooch, EPO, and Sir Mix A Lot for helping me get stronger and learning to lead the way.

Tombstone out.

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