Grease Monkey asked for a volunteer to Q the Knight School this morning.  I didn’t volunteer right away but then I got to thinking about how much I love Byrds steak biscuits.  So like an old mule with a carrot dangling in front of him, I used the motivation of the steak biscuit and volunteered to Q just so I could get a biscuit after the workout.  So….

5:30 am we gathered around and I gave the disclaimer and introduction.

Warm up

Pledge of Allegiance

SSH IC x 16.  Meant to stop at 15 but got sidetracked thinking about the steak biscuit

Good morning’s IC x 10

High Knees IC x 10

Merkins IC x 10

side lunges with Kettlebell each leg

THE THANG

Set up a cone at each of the seven traffic islands at the back parking lot at LCC.  At 1st island PAX did 7 reps of the exercise for round 1 then farmer carried kettlebell to next station and did 7 reps.  This commenced at each traffic island to traffic island 7.  Once done, you carried kettlebell overhead back to station 1 to start round 2 with next exercise.  Order of exercises are listed below.

round 1- Kettlebell goblet squats

round 2- Russian swings

round 3- kettlebell cleans

after round 3 PAX ran .9 miles around Lancer Loop.  Sorry Speed Square, .9 is what my truck measured.

round 4- kettlebell deadlifts

round 5- kettlebell rows

round 6- kettlebell high pulls

after round 6, make another run around Lancer Loop.

round 7-kettlebell press

round 8-curls for the girls

round 9- tricep extensions

Some of the PAX made the two loops around Lancer Loop but we didn’t get to finish due to time constraints.  At 6:29 am we circled back up and did one minute of burpees due to having a late PAX.
Count o Rama
Name o Rama

Praises and Prayer concerns were lifted up and announcements were made.

We took the picture and some PAX went to Double Play and Well Done and YHC went to Byrds.

YHC Scrappy

Moleskin- the Parking Lot looked much smaller on Google maps.  My biscuit was SPECTACULAR

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