- When: 01/16/18
- QIC: Conch Fritter
- Pax: Bob the Builder, Conch Fritter, Deuce (RESPECT - Washington), Double D, Duct Tape, Equifax, Flo, Jiggles, Momma's Boy, Novocaine, Swiper
Welcome –
-Disclaimer – Informed the PAX that I was not a professional, trained or certified.
Warm up.
- 20 buttkickers (IC)
- 20 Windmills (IC)
- 15 Squats (IC)
- 20 Peter Parkers (IC)
- 20 arm circles (IC)
The Thang:
Mosey to airport and back to Flag with 3 stops for 10 merkins each.
Returned to playground to start first circuit: Dips, Crawl, Curls and Sprint x 3
Playground rim – dips 15 – but bumped it up to 20
Bear crawl to flag – curls start with heaviest weight you can – AMRAP
Sprint around parking circle
rinse repeat x2 (20 dips but decreasing weight and increasing reps).
Hold plank for 6 at playground
Mosey to Trees
Charles Bronson- modified- with crab walk vs army crawl OYO
50 SSH sprint 100 yrs. crab walk 10 yrds. Mosey back to start
50 Merkins sprint 100 yrs. crab walk 10 yrds. Mosey back to start
50 Jump Sqts. 100 yrs. crab walk 10 yrds. Mosey back to start
50 LBC 100 yrs. crab walk 10 yrds.
Hold plank for 6 at flag
Circle up around planter wall for Erkins and Dirkins. 50 Erkins and 15 Dirkins.
Double D who is on IR was rucking around us. Called him in to close out out with Mary. He called out American Hammers.
Closing-
Countorama
Namaorama
Prayers- FlatLines expecting 2.0 any day + works stress, etc. DD and Largemouth -recovery. YHC travel. And Matlock’s (Washington) mother – who fell.