Q: Szczerbiak

PAX: Myrtle (RR)
Spackler (R)
French Lick
SEC
Juice
Maestro
Mr. Fixit
OneHit
Szczerbiak

INTRO:
Final Saturday Beatdown at the Institution.

5 Core Principles Stated
Disclaimer Given
Mission Statement – Stated word perfect by Spackler:
To plant, grow and serve small workout groups for men for the invigoration of male community leadership.

WARM-O-RAMA:
Daisy Pickers
Bear Hug
Imperial Walkers
Big Arm Circles

THE THANG:
We moseyed to the coupons and “Cusack to the Track”. We got to work on what I called “The Mastodon Multiplex”:

400 Meter Run
Curls
Overhead Press
Kettle Ball Swings
Sphinx Merkins

9 Sets with the following reps:
4-8-12-16-20-16-12-8-4

Totals: 2.25 miles run and 100 total reps for each exercise.

All PAX completed the sequence with time to spare so we returned the Coupons and set out for one last “Tour of the Facilities” (lots of mumble chatter here) and one last sprint up Hill de Nacho. SEC Bernie Sander’s for old times sake (memories of his first workout at The Institution).

MARY:
I handed Mary over to French Lick, who helped us finish strong:
Flutter Kicks
Freddie Mercury’s
Big Boy Setups

COT:
Count-O-Rama, Name-O-Rama.
Announcements – Murph on Monday – Pre-ruck at 6:00 / Murph at 7:00
Prayer/Praise – Traveling Mercies and Family Connections.
We were all a little sad to be leaving the Institution, but all are looking forward to the new AO (to be named) at FPD.