9 #HIM came to the Rock for the latest version of Alcatraz. No co-q as thought but I am always prepared to go 2.5 hours if needed. With F3 Lancaster (I am a native of there but moved away 50 years ago, but good times for my 2 years there) starting and VQ at Lake Wylie I was unsure if any Pax would post.

Gave the disclaimer, no FNGs

To outfield for warmups:
52ssh
15 Moroccan nightclubs
15 IW

Merkin Clock

To wall with behind baseball field for 15 dips 15 derkins, two rounds.

Next up Dirty McDeuce upper, mid and lower body.
Round 1 – merkins, lbc, squats
Round 2 – wide arm, dying cockroaches , jumping lunges
Round 3 – diamonds, flutter , monkey humpers
Round 4 – Carolina dry dock, Freddie, knee tai jai
Between rounds run up and down The Hill (steepest in region )
Pax had fun chancing Shark Bate.

30 minutes done and Trucker said rince and repeat. So we did 2 rounds of derkins and dips. But I am always ready to keep going and do not ever use a weinke.

So we did a starfish inspired by Walker. That brought some moans as they new it would suck.
The four starfish stations were:
100 merkins
100 LBC
100 Squats
50 pike presses
Between the each station do 10 burpies.

Clean trash in outfield and mosey to blocks in parking lot.
Grab coupon : 20 tri extensions, 20 curls, 20 skull crushers, rinse and repeat

3 minutes of Mary with pax calling out exercises.

Honored to lead. Loved seeing fish sticks and snake bait race.

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Foregiveness – it can be difficult as our children get older but still important

Thanks ST for invite

Nut cracked