- When: 02/17/2020
- QIC: Abu
- Pax: Abu, Cold-Cut (DOUBLE RESPECT), Doodledog, Newfie (RESPECT)
- FNGs|Visiting Pax: Visiting from F3Greensboro - Ozone
Warmup
SSH x 20 IC
Hip Turn Squats (now called Dak Prescott Squats) x 20 IC
Merkins x 10 IC
The Thang
Mosey to Gate 7
3 Rounds for time
Step Up Knee Up Curtsy Lunge x 5 each leg
Plank Up (feet on wall) Alternating Lunges x 5 each leg
3 Rounds for time
Merkin to Handstand (or best you got) x 10
Side Lunge Side Lunge Knee Up x 5 each leg
Mosey to Gate 6
3 Rounds for time between Bike Rack and Gate 6
Using bike rack, Dips and Inverted Pull Ups x 10 each
Up and Overs with hands on cement bench x 20
3 Rounds for time
Single Leg Burpee RDL x 5 each side
Split Squat Jumps (back leg on cement bench) x 10 each side
Prayer Requests: Cold Cut’s niece Jamie’s chemo, Splinter 4-Leaf recovering from surgery, Cold Cut’s 2.0’s friend who was killed, Italian Stallion
Announcements: Chimichanga has the Q tomorrow at #RuckReady, Easy Rider has #EaglesRidge, String Bean has #RunStrong, Silverback has #TheSandlot, PAX lunch at Abram’s
Moleskin: Panther sent out a message that he needed a last-minute Q. YHC was planning on going to ABoyNamedSue, but when a brother is in need you step up. Candy Cane sent a message about possibly combing AOs since Sue was so close to MASH this week. After coming up with a weinke while waiting for church to start last night (I know I should’ve been thinking about other things), I sent him a message to keep them separate. Upon arrival, I saw an unfamiliar face, Ozone, from F3 Greensboro. After a few minutes I said we may be joining the boys at the stadium. When 530 struck, we had 4 so decided to stay there. While doing Dak Prescott Squats (these will be back), Cold Cut showed to make a solid 5. All the exercises were done OYO except for the warmup. Mumblechatter was low, encouragement was high, work was done, and the COT was powerful. Great job men.
Awesome workout, thanks Abu. Great seeing and meeting you all, will be back and look forward to seeing you all in the gloom again soon.
Ozone