Screaming Chicken Wing

When: February 6 2017

QIC: Sir-Mix-A-Lot

Pax: Johnny Gage, Busted Grill, Hooch

Warm Up:

SSH x 30

Hill Billy’s x 15

Cotton Pickers x 15

Merkins x 15

The Thang:

Mosey to the pavilion and break up into partners since there is only 4 Pax it makes the math a little easier.

Dora: 100 Merkins,200LBC’s, and 300 squats

Mosey over to the school and find an open wall to lay back and recline in the peoples chair.

Then put you feet on the wall and perform inverted Peter Parkers, my new favorite and I think Johnny Gage is a fan too.

Mosey over to the Pull up Bars and  max out on pull ups then move to the dip bars and knock out ten, rinse and repeat one time. But basically we all just watched  Busted Grill make us all look weak as he knocks out rep after rep ….

Last but certainly not least we mosey over to the swings

One legged assisted squats x 10 each leg

Knees to chest x 20

Mosey back to the flag and just in time to wrap things up. I want to apologize for not saving enough time for Mary but we sprinkled a little Mary in throughout the workout.

COT/MOLESKIN

Glad to see as many Pax Post after the big game when I know I was personally  sweating out garlic chicken wings and more than a couple IPA’s

BG amazing work on the pull up bars, you absolutely make it look “too easy”

Please be with first responders and Men and women serving our nation.

Thank you for the honor, it was a privilege to lead

Sir Mix out

 

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