- When: 08/31/2019
- QIC: Abu
- Pax: Abu, Akeem, Arkansas, Bench, Charlie Brown (RESPECT), Chimichanga, Fiddler (2.0), Fredstinko, Gazelle, Haavaad (RESPECT), KoolAid, Landline, Lynard Skynyrd, Messi (2.0), Mr. Belding (DOUBLE RESPECT), Padre (DOUBLE RESPECT), Patch (RESPECT), Psycho, Pulp, Ratched, Show Boat, Slalom, Spinal Tap (RESPECT), Stabler
- FNGs|Visiting Pax: FNG - Messi (Slalom's 2.0)
Broga Warm Up
#116 completed their Invasion Ruck callout by coming to Broga. YHC thought it included the beatdown as well but was surprised by some PAX saying they were just going to ruck instead. Some chose the harder thing and stuck around for the KB beating that ensued. Due to some PAX being unfamiliar with the bells, I dialed it down a couple notches to ensure the exercises were done properly.
The Thang
Russian Swings x 20
American Swings x 10
Around the World Cross Body Curls x 10 each side
Goblet Squat x 10
Rack Squat x 10 each side
Roman Reigns Switch Arm Presses x 5 each side
Clean x 10 each side
High Pull x 10 each side
Snatch x 10 each side
Body Clean Thrusters x 10
KB Merkins (hand on KB, other on ground) x 10 each side
Alternating Jump Lunge Lawnmower Rows x 10 each side
Russian Swing Face Pull x 20
Pass Through Switch Arm Snatch Backward Lunge x 5 each side Sp
Part 1 of Turkish Get Up x 5 each side
Squat, Cossack Squat (side lunge), Backward Lunge, Forward Lunge 5 each side
Wave Squats x 10
Parts 2 and 3 of Turkish Get Up x 5 each side
Cool Down Lap
Prayer Requests: injured PAX, praise for the turnout, Candy Cane’s mom, BRR teams, PAX searching for jobs, YHC’s in-laws visiting, pirate football
Announcements: Bench has the Q this Saturday