Breach in Protocol
Breach was a no show so Forceps Q’d without his Weinke. Quarter of dozen, half a six pack, or 3 showed up for a beat down at Ground Pounder.
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Good Mornings, Imperial Walkers, Hillbillies
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 4 sets of 10’s – Curls,
- 4 sets of 10’s – Overhead Tri-press
- 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
John Cousac to the playground 5 sets of 20’s Standard Press rotating rocks between sets
Aik’n Arms: 15’s Merkins, Derkins, Erkins, 20 Shoulder Tap Planks
Aik’n Abs: 20ct 6 inches, 10 Windshield Wipers, 20 Rocky’s, 20 Mountain Climbers
Aik’n Legs: 20’s Prisoner Squats, Lunges, Homer to Marge, 15 Step Up
Aik’n Abs – 2 sets of 15 Hanging leg lifts, 20 LBCs, 20 ct Chilcutt Planks, 20 Pickle Pounders
Aik’n Stuff – 2 sets of 20 Rock Squats and overhead press
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
BRR starts on Friday, Any Given Sunday 6 AM @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Prayers for Darby who lost his friend to suicide and for the family of his friend, Bubble Wraps’ wife – pray the breast cancer is eliminated, Roger Roger’s neighbor’s son Clay undergoing radiation treatment for spinal cord tumor.
