When they go high….we go low!

Candy Cane shoulder tapped YHC at Ruck Ready and asked would I Q today and of course I said yes. Talked with Bench on the way home and convinced him to do a Co-Q with me. We planned our Weinkie yesterday on everybody’s tax dollars. We decided one would do upper body and the other would do lower. It went like this.

Warm-up

• The Pledge led by Bench
• SSH (IC), Mike Phelps (IC) and good mornings (IC)
• Flag run to Paramore with a burpee for every car that honked (none did)

The Thang

• Bench led the first 20 mins for us. Started with curls for the curls 7’s mixed in with 21 tricep extensions x3. We then went over over and did lawn mower pulls x3 each arm while one partner ran to the tree and side shuffle back with flap jacking each time. Switched over to bus drivers with with a mosey to the tree and back peddle back. We then did American KB swings with a mosey back and fourth. Lastly we did figure 8’s with a bear crawl back.
• We then transitioned to Scotty Moe’s part of the workout. Did a 16 round Tabata with four exercises with 30 seconds on and 15 off. The exercises were Goblet Squats, Side Lunges, Squat Thrusters and Russian KB Swings. After we finished the 16 rounds we did a 4 minute EMOM with 10 Calf raises, 10 KB v-ups and 10 reverse lunges.

COT/BOM

• Job searches
• People dealing with illness (Cancer)
• Situation in Middle East
• College students coming back
• Glow Worms mother
• Pub Ruck tomorrow night 7:00 from Town Commons
• Lunch tomorrow 11:45 at Cinnamon 
• Footloose Q tomorrow at Oval Office