No gimmick, no trivia, no creativity - just a stripped down Chest/Back/Ab routine. Nobody has been sued just yet - disclaimers work. Allegedly.
Warm-O-Rama:
5x to the top and bottom of "Nerd Valley Stadium" to warm up the machines.
SSH, Chinooks, Arm Circles, Shoulder/Tri Stretches, Side stretches.
The Thang:
No Christmas trivia, no Christmas Music, we're here to break down to build up. Concentration on form, depth of movement, rep count doesn't matter
EMOM of the Following:
1.Flat Cinder Merkin - merkin between 2 cinders in order to get low and go deep. Feet on the curb
2. Bent Over Row with a hold at the top. Cinders are light for the School of Rock Pax, so to increase the resistance, a 3 ct hold at the top.
3. Gas Pumpers
4. Decline Cinder Merkin - See #1, except our feet were on the picnic table benches
5. Single Arm Row, rotate sides every 5 reps. Finish with an even rep count
6. Freddy Mercury
7. Merkins with feet on the ground, hands on the table tops. No cinder deep dive.
8. Rope climb - from seated position, feet out in front, hand-over-hand pull your body up until you are on your feet then reverse it.
9. Flutter Kick
10. Alternating hand Cinder Merkins
11. Pull-Overs(renamed "Cardigans" with a cinder)
12. Cockroach.
2 full rounds completed
COT:
Safe travels for those venturing out of the Alpha this coming week.
Naked-Man Moleskin:
I won't name names, but there were a couple Pax whose names rhyme with "Tripstick" and "Scaroline" who were irritated this am. I'll be brief, and I don't support this behavior, but they called out a specific AO who will go unnamed.....I don't want to stir a pot here, but something to the effect of "Even lazy-ass Shazam showed up on time - but this Country Club AO is off skipping house-to-house and looking at twinkling Christmas lights together while serenading each other to 'Last Christmas' - and here were are getting after it" or something like that. I was appalled. I thought it was uncalled for and had to be the adult.
Then 'Tripstick" dropped names of Rubicon/Academy/Nirvana Pax to come out, and - his words, not mine - "Let's see how they handle a real man's AO"
Then Caroline brought up an actual tea with a real unfortunate name: Throat Coat. Does anyone know of an FNG that has had throat/tonsil issues whom we can bestow this name to?
