AO: ao-the-pantheon
Q: Peaches
PAX: Dangerfield, Lefty, Spackler, Szczerbiak, Peaches
FNGs: None
COUNT: 5
INTRODUCTION: Disclaimer, MS, Credo
WARMUP: SSH 15 IC, BAC 15 IC, BH 15 IC, OSC 15 IC, Burpee 2 OYC ( we may or may not have had a late PAX but glad he made it! ) Good buddy told me one time even if you’re running late…come on. Sound advice! Mosey to a Lake.
THE THANG: Step Up by the Lake
5 Step Ups, 1 Irkin, 1 Tricep Press, 1 Derkin. 10 Step Ups, 2 Irkins, 2 Tricep Press, 2 Derkins. Increased 5 Step Ups each round until we reached 50. Increased Irkins, Derkins, Triceps by one until we reached 5, then back down to one again. 275 cumulative step ups, 25 Irkins, 25 Tricep press, 25 Derkins. There was controversy. Q regularly mixed up Irkins and Derkins but Pax handled it well. Q was accused of doing 45 twice. Hog Jog around circle ( Spackler was eager to get to the Hill) to the bottom of a hill. 2 short rounds of COP at the bottom of the hill- High Plank 10 IC, 2 Merkins OYO. Pax holding high plank until their turn. Bernie Sanders to top of hill. 2 Pax choice exercises at top of hill. Dangerfield and Leftie put us to work. 10 squats OYO and 10 Merkins OYO. Hog Jog to circle for 2 Indian runs around circle.
MARY: Welcome to Mary. LBC’s and Box cutters Courtesy of Dangerfield and Spackler.
ANNOUNCEMENTS: Kayak adventure check slack.
COT – 6TH MAN: Didn’t have official 6th man. But I shared how Lefty helped out a Fella in need yesterday. Meet people where they are, be Light, Be His hands and feet. Thank you Lefty for being a great example of how it’s supposed to work!
PRAYER REQUESTS AND PRAISES: Zerb talked about living in balance, in good tempo and rhythm. I’m probably messing it up, but he gave great example! Enjoyed it Fellas!
Q: Peaches
PAX: Dangerfield, Lefty, Spackler, Szczerbiak, Peaches
FNGs: None
COUNT: 5
INTRODUCTION: Disclaimer, MS, Credo
WARMUP: SSH 15 IC, BAC 15 IC, BH 15 IC, OSC 15 IC, Burpee 2 OYC ( we may or may not have had a late PAX but glad he made it! ) Good buddy told me one time even if you’re running late…come on. Sound advice! Mosey to a Lake.
THE THANG: Step Up by the Lake
5 Step Ups, 1 Irkin, 1 Tricep Press, 1 Derkin. 10 Step Ups, 2 Irkins, 2 Tricep Press, 2 Derkins. Increased 5 Step Ups each round until we reached 50. Increased Irkins, Derkins, Triceps by one until we reached 5, then back down to one again. 275 cumulative step ups, 25 Irkins, 25 Tricep press, 25 Derkins. There was controversy. Q regularly mixed up Irkins and Derkins but Pax handled it well. Q was accused of doing 45 twice. Hog Jog around circle ( Spackler was eager to get to the Hill) to the bottom of a hill. 2 short rounds of COP at the bottom of the hill- High Plank 10 IC, 2 Merkins OYO. Pax holding high plank until their turn. Bernie Sanders to top of hill. 2 Pax choice exercises at top of hill. Dangerfield and Leftie put us to work. 10 squats OYO and 10 Merkins OYO. Hog Jog to circle for 2 Indian runs around circle.
MARY: Welcome to Mary. LBC’s and Box cutters Courtesy of Dangerfield and Spackler.
ANNOUNCEMENTS: Kayak adventure check slack.
COT – 6TH MAN: Didn’t have official 6th man. But I shared how Lefty helped out a Fella in need yesterday. Meet people where they are, be Light, Be His hands and feet. Thank you Lefty for being a great example of how it’s supposed to work!
PRAYER REQUESTS AND PRAISES: Zerb talked about living in balance, in good tempo and rhythm. I’m probably messing it up, but he gave great example! Enjoyed it Fellas!