- When: 10/17/2019
- QIC: Matlock
- Pax: 5 Way, Abu, Boston Lager, Cousin IT, Cousteau (moved), Matlock, Rafiki, Rasheed, Scotty Moe, The Closed Hand, The Situation
- FNGs|Visiting Pax: FNG - Rasheed
As usual, I wanted to use #TheGoodFight as an opportunity to work on upper body – something we often don’t get enough of.
The Thang
- Warmup – SSHs and Burpees for Abu, who was 30 seconds late
- Tabata – my Tabata App pronounces it Tah-bu-TAH, which is perhaps why I felt license to depart from the usual 20-second intervals and instead do 25 on/15 off:
- Merkins
- Rafikis (standing press directly out from chest, back, up at 45 degree angle, back)
- Curls
- Swings
- Tri Extensions
- WWIIs
- 20/15/10 Pyramid under the shelter
- Pullups
- Derkins
- Rows
- Overhead press
- WWIIs
Prayer Requests
- 100 Men Dinner
- Illness in Abu’s family
- PAX running Ironclad and other races
Great mumblechatter today. Welcome Duke fan and FNG, Rasheed!
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