Lucky 7’s

AO: Jericho

When: 11/25/2022

QIC: Valley Girl

PAX (6): Crab Cake, Napalm, Snowman, Soul Glo, Todd Doherty l F3 UMass, Valley Girl


Prepared for a very small  group the day after thanksgiving  – glad to see 5 make it out!


Head down the hill to the middle parking lot for some WMH, WP, SSH, Sun Gods, reverse lunges. As soon as we started Soul Glo came to join us. Now we have 6.

The Thang:

Prepared the workout with rain in mind so we went to the pavilion where the board was waiting.
7 sets with 2 exercises in each set.  Starting at 7 reps.  Run to the football field and across to other side and return after each set.  Reps were de-escalating and alternating between the 2 exercises in each set.

  1.  Irkins / Hillbilly squats – So 7 reps of Irkins, 7 of HS, 6-6, 5-5, 4-4, 3-3, etc.
    Then run to football field and return for next set.
  2. SSH / Burpees
  3. Bodybuilders / Squats
  4. Merkins / Gas Pumpers
  5. Step Ups (a) / Derkins
  6. Bulgarian Split Squats (a) / Peter Parkers (a)
  7. Donkey Kicks / Jump Squats

Hit the time as we were finishing the last set.


Santa Ruck – Crabcake sent list out

Prayers for lonely people out there who don’t have family to spend holidays with.  Kudos to Snowman for getting his step mother over to dinner yesterday.

Naked-Man Moleskin:

Man did I want to stay in bed this morning.  Eating that many thousands of calories really takes it out of you.   So glad to spend the dark early morning with these fine Gentlemen.

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