Also present Puddin’ and Coco (F3 Cherokee GA)

The theme of today’s workout:

Discovery of mature microRNA sequences within the protein-coding regions of global HIV-1 genomes: predictions of novel mechanisms for viral infection and pathogenicity

Little known fact – Dexter Holland, lead singer/guitarist of The Offspring is also a Doctor.  The above is the title of his Doctoral Thesis.

 

Mission Statement and 5 core principles stated

 

Warm o Rama

SSH, IST, arm circles forward and reverse, seal claps, over head claps, merkins  – all x 10, all IC

 

The Thang

 

Ladder work

10 Merkins

20 WWII Sit ups

30 Squats

40 Lunges

50 SSH

Run lap around large perimeter of parking lot

50 SSH

40 Lunges

30 Squats

20 WWII situps

10 merkins

Run lap

 

Line up and assume Al Gore.

1st pax performs 19 KB swings with 30 pound KB.  Continue this pattern until all pax have done KB Swings

2nd time, curls while other pax do Moroccan Night Clubs

 

Ladder work

10 Merkins

20 WWII Sit ups

30 Squats

40 Lunges

50 SSH

Run lap around large perimeter of parking lot

50 SSH

40 Lunges

30 Squats

20 WWII situps

10 merkins

Run lap

 

Time for Mary:

LBCs x 10 IC

Body Destroyers

 

TIME

 

NMM

Usher came in about half way through warm o rama

Not to be outdone, Fireball came in just after Name o Rama

Coco is DR, visiting family

YHC has the Q on Saturday at Echo Chamber.  We are doing a Murph

Thursday – Converge at Adventure Park @ 7am for the Gobbler Challenge

December 14 – Salvation Army Christmas Party

Ripken will be stepping down as Nantan on Memorial Day

Prayers for Fireball and his foot

Coco is running Smoky Mountain Relay – good luck!

Prayers for Usher and his continue heart journey

 

YHC took us out.

 

Thanks for the opportunity!

 

Have a great day – Spamalot

 

Playlist:

 

Welcome

All I Want

Hammerhead

Hit That

Want You Bad

Original Prankster

She’s Got Issues

Come Out and Play

(Can’t Get My) Head Around You

Gone Away

Spare Me the Details

Slim Pickens Does the Right Thing and Rides the Bomb to Hell

Stuff is Messed Up

One Fine Day

Pretty Fly (For a White Guy)