Conditions: 57 degrees, windy, Feels like 45 degrees.

Warm-up: SSH x 31, IW x 20, Grass Grabbers x 15, Merkins x 10, Low Slow Squats x 15

The Thang

Grab a rock and mosey to Le Pavillion.

Red Hot Chili Pepper
• 10 Right Leg Slow Step Ups
• 20 Decline Merkins
• 10 Left Leg Slow Step Ups
• 20 Incline Merkins
• 8 Right Leg Slow Step Ups
• 16 Decline Merkins
• 8 Left Leg Slow Step Ups
• 16 Incline Merkins
• 6 Right Leg Slow Step Ups
• 12 Decline Merkins
• 6 Left Leg Slow Step Ups
• 12 Incline Merkins
• 4 Right Leg Slow Step Ups
• 8 Decline Merkins
• 4 Left Leg Slow Step Ups
• 8 Incline Merkins
• 2 Right Leg Slow Step Ups
• 4 Decline Merkins
• 2 Left Leg Slow Step Ups
• 4 Incline Merkins

Grab the rock and mosey to the gym

Elevens
• Start with 10 Burpees. Run rock up ramp to gym doors. Do 1 donkey kick. Run back to start and do 9 burpees. Etc., Etc. Etc.

Grab the rock and mosey to the playground

Bent Arm Hang and Lunges
• 4 rounds. Bent arm hang for 10 seconds. Do lunges while everyone else hangs
Grab Rock and Mosey to the flag

NMM
• Much talk about how to cross the tracks when a train is stopped. Everyone chose to go under. I would have chosen over. I would much rather be on the train if it starts then underneath it. It appears I am in the minority.
• Scantron demonstrated his technique for going under. I’m still choosing the over.
• Hand Grenada was in an unusually good mood, celebrating the Razorbacks and their Hall of Fame coach as left Nashville as SEC Champions this weekend.
• Shout out to Charmin for his Don’t Die – Do Step Ups post. We did our best to do Step Ups nice and slow with proper form. If you watch the video, it is clear the article was targeting F3 for improper form. The video makes the case that it is very important to slow down on the descend, especially for older people. And we have a lot of older gentlemen at Pontiff.
• Shout out to Frac and Triple for the inspo of the flex arm hang. Feel free to join the flex arm challenge on the Slack channel #iron-sharpens-iron
• Bogey may be in the greatest shape of any human alive.
• A Kotter from Caddyshack.
• We never did any exercises with the rock

+3