Lonely Nut

What’s better than two nuts?  One more

Warm Up: jogged around parking lot, triangles up for SSH x 20 IC, windmill x 10 IC, Moroccan night club x 20 IC, LBC x 20 IC
The Workout:went to rock pile for medium sized rock, John cusack to the track. Since only 3, odd man lunged walked across field while holding rock. Other two partnered up for bull frogs x 15, wheel barrow to bear crawl to lunge walk, ran back. Each did this x 3

next, jack webb variations 1:3 merkins:curls up to six, then down the ladder merkins:triceps with the rocks. Brought rocks to the pile, jogged to front for COT
Mary: American hammers x 10 IC, dying cockroaches x 10 IC, homer to marge x 10 IC
Announcements:south wake shirt order, Q school, Q source today at star bucks
Prayer: prayers for neighbor scott, lost his father unexpectedly on New Year’s Day, Buford for a safe and quick recovery

 

pax: Flanigan (Q), da business, dawg pound