AO: ao-the-pantheon
Q: Peaches
PAX: Dangerfield, Lefty, McStuffins, Peaches, Spackler, Szczerbiak, Shanks
FNGs: 1 Shanks
COUNT: 7
INTRODUCTION: Welcome, Disclaimer, 5 CP’s, MS, Credo
WARMUP: Silent 21 SSH’s which Q blew and lead to 5 burpee penalty. Spackler was pushing for more ( maybe just for Q) but we left it at 5. Heart rate up, blood pumping. Bear Hug – 15 IC, BAC 15 IC, Chinooks 15 IC, Grady Corn 15IC. Everything about as loose as it’s going to get.
THE THANG: Lt. Dan Special. “Lt. Dan, you ain’t got no legs” 1 Squat, 2 lunge walk hard way, 5 Merkins, run a lap. Rinse and repeat. Increase Squat by 1 and lunges by 2, Merkins stay at 5. We went to 12 Lunges. Got an Indian Run on last run. Mosey to a hill. COP high plank 10 IC, LBC 10 OYO and merkins (2) hold plank till ur turn. Bernie Sanders to the top. COP LBC’s 10 OYO, Plank 10 IC and Merkins (2) hold plank till ur turn. Mosey to Lake Ingleside for step up, Irkin, Derkin combo. 10 step ups, 5 Irkins, 5 Derkins. Rinse and repeat. Increase step ups by 5, decrease Irkins and Derkins by 1. Got 25 step ups… Mary calling, let’s mosey.
Q: Peaches
PAX: Dangerfield, Lefty, McStuffins, Peaches, Spackler, Szczerbiak, Shanks
FNGs: 1 Shanks
COUNT: 7
INTRODUCTION: Welcome, Disclaimer, 5 CP’s, MS, Credo
WARMUP: Silent 21 SSH’s which Q blew and lead to 5 burpee penalty. Spackler was pushing for more ( maybe just for Q) but we left it at 5. Heart rate up, blood pumping. Bear Hug – 15 IC, BAC 15 IC, Chinooks 15 IC, Grady Corn 15IC. Everything about as loose as it’s going to get.
THE THANG: Lt. Dan Special. “Lt. Dan, you ain’t got no legs” 1 Squat, 2 lunge walk hard way, 5 Merkins, run a lap. Rinse and repeat. Increase Squat by 1 and lunges by 2, Merkins stay at 5. We went to 12 Lunges. Got an Indian Run on last run. Mosey to a hill. COP high plank 10 IC, LBC 10 OYO and merkins (2) hold plank till ur turn. Bernie Sanders to the top. COP LBC’s 10 OYO, Plank 10 IC and Merkins (2) hold plank till ur turn. Mosey to Lake Ingleside for step up, Irkin, Derkin combo. 10 step ups, 5 Irkins, 5 Derkins. Rinse and repeat. Increase step ups by 5, decrease Irkins and Derkins by 1. Got 25 step ups… Mary calling, let’s mosey.
MARY: LBC’s 25 OYO, Pax choice 10 Boxcutter’s OYO, high plank for 30 seconds.
ANNOUNCEMENTS: Merkin Challenge, 2.0 Float down a river. Check Slack for details.
COT – 6TH MAN: Zerb shared, we didn’t make it official.
PRAYER REQUESTS AND PRAISES: Shanks (Chad Sheffield) Brother David ( hospital, serious, I believe I understood a battle with cancer) Spacks Mom ( battling cancer). Enjoyed it Fellas!