AO: Murph City

When: 01/17/2023


Number of Pax: 9

Pax Names: Coco, Grimace, Happy Ending, Rojas, Saluki, Sooorie, Swingline, Trill, Vanilli,

Number of FNGS: 0

FNG Names: N/A

QIC: Sooorie

It twass the earlies, and moistest of mornings.  The men of Murph City were warned about Sooories maniacal plan to bring gainz to the gloom, and they still showed.

Standard warm up, small mosey, some SSH, some mumble chatter.

The Thang
Giant sets-

3 movements (per body part) 20 reps rd 1, then 15 reps rd 2, no rest between.

Hand release Merkins
Coffin Press (c)
Merkin twist (merkin but on arm extends at the top to twist the body)
Then Run a lap

Bicep curls
Poormans Preacher curls
Bicep Drags
Run a lap

Ass to grass squats
Single 3/4 lunges (my QUADS)
Deal lift
Run a lap

Then pull ups using 8 reps then 4 reps second round

Pull up
Reverse grip pull up
Jumping pull up- hold at the top, then 3-second decent.
In between, we did monster crawls.

Getting right requires gainz, and since walking around and slapping donuts out of the hands of his Fellow PAX, Sooorie takes his role as Q seriously.  It was encouraged to be shirtless in front of the M’s while the pump was still raging.

Prayers for Salukis inlaws who got to experience frogger in real life, and prayers for Sooories mom.  Either Sooorie was long-winded, or much of the pax hated the rain, as Coffee was delicious, but the pax scurried off in fear that Sooorie would call another workout.

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