False Advertising for Cobra

FNGs: none
Warm Up:

Quick Lap around the parking lot but not too long as the Q wanted to be sure he could cadence count
SSH x 20 I.C.
Fazio Arm Circles x 20 I.C.
Prisoner Squats x 20
Standard Merkins x 20
Mountain Climbers x 20 I.C.
Left foot over right stretches – reverse
Right arm across body stretches – reverse
Michael Phelps

Workout:

Pax Count was 14 – choose an accountability partner to hold you accountable on form, reps and everything else
Thing 1: Deconstructed Burpee Ladder (reps were 16, 12, 8)
- Squats
- Leg Thrusts
- Merkins
- Reverse Leg Thrust
- Squat Jumps
Indian Run to Bottom of Hill by Planet Fitness
Thing 2: Play with cards you are dealt
- Hearts – Side Straddle Hop (in Cadence)
- Spades – Burpees
- Diamond – Diamond Merkins
- Clubs – Jump Squats
- Face Card – Sprint to the top of the hill

Mosey back to flag for Mary / Cot

Mary:

Announcements:

Check slack and facebook but
9/11 stair climb coming up at Carter Finley
Middle Creek Elementary Beautification service project Saturday morning – 187 has your Q
Southwake Picnic in October – more details coming

T-Claps (Recognition):

Welcome back for a short visit to our brother Roger Roger – we miss you in the Gloom every day
187 for absolutely killing it
Extra Credit Crew was
- 187
- Axe
- Dawgpound
- Buford
- Roger Roger
- Warbucks
- Deadbolt

Prayer:

Prayers for Noahs Arc M (Michelle) as she is getting treatment at the Mayo Clinic
The Rangers returning home (Per Darby)
Crablegs
The Carpex Pax member that lost his Mother
The Fishermen from Jacksonville and Fairfax Fire departments lost at sea
YHC took us out

What an honor to lead – thank you all