2 Minute “hot” lap

PAX: Singlet, Fish Stix, Musk (R), Spaulding (R), Hard Hat, Spam, JV, Nae Nae (QIC)

Conditions: 62

Disclaimers: I am not a trained professional and you are working out at your own risk.  If you are injured, please modify.


  • SSH x 15
  • IW x 10
  • ACF x 15/ ACB x 15
  • Mikey Phelps x 15
  • Peter Gabriel’s “Shock The Monkey” Burpee every time you hear monkey (approx 31)

Thang: 2 Minute Hot Lap

  • 2 Minutes to complete 10 Pull ups, 10 Block swings & a short lap
  • Reset every 2 minutes for 12 Rounds (This was not very fun)

Mary: Shake those arms, shoulder and lats out.


  • Work Fri &/Or Sat if you ca
  • Take advantage of every day you are given


  • Prayers for the Hamilton family (both immediate & extended) for the 1 year anniversity of their wife/mother’s passing
  • Unspoken


  • 6 new PAX got to experience what it’s like to get shocked by the monkey
  • Fish Stix doesn’t quite understand grown man humor, yet.
  • By the 5th round, this workout started to suck, but everyone locked in and got it done
  • Thank you men for the opportunity to lead.

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