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“My legs hurt”

/in /QIC:
PAX: , , , , , , , , ,

FNGs: None
Warm Up: SSH I/C 20 (half double time), Daisy Pickers I/C 10, Windmills I/C 10, Sir Fazio Arm Circles I/C 10 forward 10 back. Shoulder Stretch (front and back) Micheal Phelps I/C 10, 5 Burpees OYO.
The Workout: 12 PAX broke into groups of 3. Excercises per round were: #1 Merkins (Wide,Standard,Military,Diamond,Derkins) all on rocks and as many reps as Group #2 cadence would allow. #2 various abs exercises but drove the cadence, #3 Pull-ups (Wide, Standard, Narrow, Chin ups) 5 rounds completed. Partner up and did shoulder exercises. 1 partner ran across field and back as other person did (Arnold Press, Heavy Pants, Front Raise, Iso Arnold Press)

Mary: Boat/Canoe, Leg Climb, Touch the Sky,Freddie Mercury, Oblique V-ups.
Announcements: Mulch at bass lake,Prison Yard at 5am (bring a head lamp),Flo Joe M looking for a full-time or PT Job,
T-Claps (Recognition):
Prayer: Kids lost in JOCO from flooding. Several unspoken

It’s Something Alright

/in , /QIC:
PAX: , , , , , ,

7 PAX posted at Something Awesome. Two cotters and two FNG’s. We had some laughs and farts but mainly sweat. Clown car arrived at 5:31 so burpees followed the opening mosey. Here’s what you missed.

FNGs:
Peephole (works on pad locks for doors) and Towelie (he brought a small red towel to wipe his perspiration from his brow)

Warm Up:
Mosey then circle up
Good mornings
Frankenstein’s
Windmills
Michael Phelps
stretches

The Workout:
Circle
Bear crawl ring of fire
– bear crawl around the circle. Q calls out various merkins x10 (Reg, diamonds, wide, ranger, knerkins)

Field
The Michigan
– Run 20 yards 10 squats, run back 10 Jack Webb’s
– Repeat 40 yds 20 squats 20 jack webs
– Repeat 60 yds 30/30
– 80 yds 40/40
– 100 yds 50/50

Grab some wall – 3 rds
Seal clap preacher seats x10 IC
BTTW shoulder taps x10 IC

Small wall- 3 rds x15, x12, x10
Side step up & overs on small wall
Chest tap irkens
Dips
Box jumps
Dirkens (last set hand release)
Mosey over to mary

Mary:
Hurricane Hoedown (look it up)
Pretzel both sides
Windshield wipers
Heels to heaven
Boat canoes
HAND

Announcements:
AO School House on Wednesday. Breakfast and q-source to follow. SW guys are welcome.

T-Claps (Recognition):
Cotters back in the gloom (Buttwax and Rainmaker)

Prayer:
NM friend Chris chemo battle with leukemia 36 wife two kids
Darby’s friend special ops broke back and Covid-19

Strong work today gents. Appreciate the opportunity to lead.

BS out!