Pull ups, bear crawls and merkins. Oh my!

Preamble:

Cold Alpha men laugh at cold!

So as we were all sitting in our cars waiting for 0530 to arrive…  6 HIM showed up for some fun. Great to see Groupie back out at The Norseman after his accident! And Zohan rolled in along with traveling man Callahan and regulars Pumba and Nacho Libre all came out for some Ha-ha fun!

Warm-O-Rama:

After not much standing around we mosied up the hill and stopped in front of the pavilion for:

• SSH
• Weed Pickers
• Imperial Walkers

And we mosied on…

The Thang:

Thang 1

Partner Assisted Pull Ups:

Partner up and while one partner does pull ups the other partner cups his hands so the PAX doing pull ups can put his foot in his hands to push up as needed.  Sets of 10, 8, 6, 4 and 2 with a run to mid-parking lot and back after each set.

Thang 2

Bear Crawl Squats

Someone left the lights on the football field so we had to avail ourselves of a lit field. Start at the goal line. Bear crawl to the 10 and perform 10 squats and run back to the goal line. Bear crawl to the 20 and perform 20 squats then run back… all the way to the 50 for 50 squats and then exit the field.

Thang 3

The Wall… and the bench

Start off with Balls to the Wall Plank Jacks. Yup, just what it sounds like.  IC to 15.

10 IC Step Ups each leg

15 IC Derkins

Rinse and repeat for 3 sets.

Mary

Back at the flag a nice long round of Mary:

• LBC
• Dolly
• Rosilita
• J-Lo
• Dieing Cockroach
• Mike Tyson
• Heels to Heaven
• Flutters
• Probably more

COT:

Travels and thanks for healing

Naked-Man Moleskin:

Great to see both Zohan and Groupie out today! Some one wanted some singing, it didn’t happen. So didn’t want pull ups, they did happen. Mumble chatter about all the bear crawls. They happened, too!

Thanks for being at the Norseman this morning. You all make me better.