No Hairy Rockettes

No Hairy Rockettes

Workout Date:

09/28/2021

QIC:

1st Base

PAX:

Beefsteak (AOQ), Brown Bag (Respect), Spork, Jingles (Respect), Elsa, Cross Stitch, Billy Blanks, Fegie, ERC, Rubber, Humpback, O'Douls, 1st Base (YHC)

The Thang:

Conditions: We are at the sweet part of the seasons, enjoying morning in the 60s.

Beefsteak asked a number of Catapult regulars to take a Q at Bombsquad in September to shake things up a bit and jumped at the opportunity to take the lead outside of Catapult. Since it’s supposed to be a Big Monday, I tried to push it as much as I could. Didn’t want anyone to leave without getting their money’s worth…

25 SSH, IC
20 Tempo Squats, IC
20 Imperial Walkers, IC
20 LBAC, FWD/RVS, IC
30 Cherry Pickers
22 Merkins OYO

Burpee Mile
A lap around the church followed by 12 burpees, repeated 4 times

Grabbed some coupons and returned to the side lot where the flag shovel is planted.

Jacob’s Ladder
5 Overhead Presses, Rifle Carry Across Lot
10 Bent Rows, 5 OH Press, Rifle Carry Across Lot
15 Squats, 10 BR, 5 OH Press, Rifle Carry Across Lot
20 Curls, 15 Squats, 10 BR, 5 OH Press, Rifle Carry Across Lot
25 Triceps, 20 C, 15 Squats, 10 BR, 5 OH Press, Rifle Carry Across Lot
20 Curls, 15 Squats, 10 BR, 5 OH Press, Rifle Carry Across Lot
15 Squats, 10 BR, 5 OH Press, Rifle Carry Across Lot
10 Bent Rows, 5 OH Press, Rifle Carry Across Lot
5 Overhead Presses, Rifle Carry Across Lot

Lunge Walk from one side of the lot to the other and back

Bear Crawl to one side of the lot, Crawl Bear back

Mary, Pax Choice
20 Freddie Mercury, IC (1st Base(
10 Box Cutters, IC (Beefsteak)
Supermans (Spork)
10 Big Boy Situps, IC (Jingles)
10 Tempo Merkins, IC (Elsa)

Count-O-Rama

Name-O-Rama

Announcements:
10 year October 8-10 in Cape Fear.
F3 Everyman a Warrior starting this Friday at 5:15, hit up Cross Stitch on Slack for details.
Freed to Bleed October 29th at St. Marks, sign up on ARC app.

Prayers

Always honored to lead #HIM in the gloom.

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