Next Man Up . . . Starfish

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

 

 

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