Nutcracker, rock you like a….
Saw an open space on the Q sheet for Nutcracker, so I grabbed it, it is a great place to work out with many options. We had 12 total once we got started.
FNGs: None
EC: Flanigan
Warm Up: Mosey To playground, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Merkins
The Workout:
Thang 1: 11’s on the hill, find a partner, stay with partner, split the pax, half start at the top, half at the bottom.
First Round: Star Jumps and LBC
Second Round: Squats and Wide Grip Merkins
Thang 2: Diego 123 Grap a Rock (Probably should have been a little more specific about rock size… 🙂 )
100 Triceps extensions
200 Genuine’s (Hold Squat and Do a Chest Press)
300 Curls For Girls
Did some arm stretches and Michael Phelps after all the Curls, and head to the flag for mary.
Mary: 15 Homer to Marge, 15 Freddy Mercury, 15 American Hammers, 15 Dying Coachroach, Have a Nice day
Announcements: South Wake Picnic Oct 12th
Prayer: Pigpen and his M on the impending arrival of their Child going into Rex tomorrow, YHC with 2 on-site interviews at the same company today, Burgaw and other NC communities still recovering from last years hurricanes.
COT:
Count-a-rama: 12
Name-a-rama: 8 Meh 2 Respect, 1 Hate
TClaps: Breech for Breathtaker, again.
NMS: As always my days are always better when they start with F3. The Q Sheet is pretty empty, so now is the time to step up and grab a spot, I and many others will help or co-q with you if you want to do your VQ or if you have not Q’d in a while.
Really bad COT Video…