Next Man Up . . . Starfish
Workout Date:
09/30/2017
QIC:
Feathers, Quaker, Kitten
PAX:
Vitamin D, Rousey, Feathers, Kitten, Quaker
The Thang:
AO: BombSquad
Conditions: 73 degrees, Perfect
1 Minute Warning
COP
Feathers began the festivities with the following: 25 SSH IC; 25 TTT IC; 25 Imperial Walkers IC; 10 Burpees OYO; Quaker at this point jumped in to lead as follows: Little Baby Arm Circles, 25 Overhead Claps IC , 25 Little Baby Arm Circles in Reverse IC, 25 Cherry Pickers (3 count) IC, 25 Cherry Pickers IC
Mosey to Large Parking Lot (Rousey modified with 35 lbs Ruck)
Pain’t the lines
Circle up for short Pow-Wow on upcoming Beatdown – – -shout it out and lets go!!!
The THANGs
Thang 1 – – – -4 Corners: complete 1st exercise at each corner I.C. lead by rotating PAX then mosey to next corner (total of 4 complete rotations around large parking lot)
Corner #1 – 20 Merkins (exercise 1) IC; 20 Wide Merkins (exercise 2) IC; 20 Diamond Merkins (exercise 3) IC; 20 Ranger Merkins (exercise 4) IC
Corner#2 – 20 Squats(ex 1) IC; 20 Sumo Squats (ex 2) IC; 20 Prison Squats (ex 3)IC; 20 Jump Squats (ex 4)
Corner #3 – 20 BBS (ex 1) IC; 20 Mountain Climbers (ex2); 20 Little Baby Crunches (ex 3); 20 BBS (ex 4) IC
Corner #4 – 20 Flutter Kicks (ex 1) IC; 20 Boxcutters (ex 2) IC; Burpees (ex 3) IC; 20 Hand Release Merkins (ex 4) IC
Thang 2 – – – -Burpee Mile: 11 Burpees OYO – full lap around AO (approximately 1/4 mile) . . .Rinse & Repeat for a total of 44 Burpees and 1 mile run
Mosey to back lot .. . 35 Rocky Balboa’s IC
Mosey to Shovel Flag . . . Circle up
Mary around the Horn: 20 Carolina Dry Docks IC (Vitamin D); 20 American Hammers IC (Kitten); 20 BBS IC (Rousey); 20 Flutter Kicks IC (Quaker); 10 Supermans
Time Called . . . As the Bell Tolled
COT
Announcements: Sign-up on October Q sheet; Mini Marathon (10/22/17); Village AO launch (11/7/17)
Prayers/Praise: for all Husbands/PAX and their relationships with our M’s; Thanks to all PAX who have had Tanlines in their prayers these past few weeks: He and I greatly appreciate all your support
Moleskin: Great to be part of this fantastic group of H.I.M. Everyone was a leader today and jumped in and owned it.
Quaker – Aye