Will I Be Alone??

Workout Date:

04/24/2018

QIC:

Billboard

PAX:

Flash, Hoser, Stewy, Cowbells (lexington)

The Thang:

 The Thang:                                                                                                                                                                                                                                                                                                                                     Well I will have to say that I was sure that I was gonna be a lonely man at my Q this Morning. I knew that people were very sore from the Tough Ruck they all did…. excluding myself. Congratulations to all that finished and seems that all did very well, no surprise. Gino did tell me that he was gonna make my Q but um a BIG no show and again no surprise. Onecall informed me that he was not going to show at least he made me aware of that!! He did tell me he and others were hurting so i didn’t expect anyone. Oh but wait, The beast himself showed up!!!! Hoser!!! I did ask him how he was feeling and he said simply I am good….. feel good……. ready to rock!! With all them out and the rain I was surprised to see anyone. Flash popped out of no where and said Hey Man thought i wasn’t gonna make it haha you sucker!!! glad to have all those four gentleman this morning!!!! Lets get to work!!!

conditions: Rainy, 60’s

One minute warning giving.

Disclaimer giving

WARM UP:

VARIOUS STRETCHES

SSH X 30IC

WINDMILLS X 20IC

10 MERKINS OYO

TEMPO SQUATS X 25

10 MERKINS OYODD

IW X19 ( Don’t know why i didnt end at 20) lol

Mosey to picnic tables:

each pax got a table:

50 flutter kicks off end of table

50 heals to heaven off end of picnic table

50 big boys on top of table

50 crunches on top of table

hold plank for six. Then hold six inches in plank recover.

25 incline merkins

25 box jumps

25 dips

all using picnic tables

Abs burning ready to Mosey to fountain across the street.

using ledge of fountain did exercises as follows.

20 incline merkins

20 decline merkins

20 carolina dry docks

20 incline diamond merkins

Plank wait for six’

Little baby arm circles

20 forward IC

20 backward IC

20 overhead claps IC

recover. Soulders Burning ready to mosey to carport.

Start with wall sit. 2 minutes recover

start at bottom of carport hit each level but don’t pass level without 3 burpees all the to the top. run back down stairs and wall sit wait for six.

recover. Mosey more of a gallop all the way back to flag. TIme!

announcements:

Dragon Boat race!!!!!!!!!!! 1st place lol

prayers giving by Hoser thank you my brother!!

Always a Honor to lead!!! Thanks for a great morning!!!