Big Cadence Monday

Conditions– Mid 70s and humid

Soooo… rewind to 8:45pm last night when I logged into Slack and saw I was on Q this morning at Bombsquad. The conversation slipped my mind I had late last month with Beefsteak. It’s all good- keeps me accountable and out in the gloom on a Monday to start the week off right. I need that kick in the %ss to get me out posting more consistently other than my Tuesday/Thursday staple at Catapult.

I gave the one minute warning and put on the tunes as some other PAX rolled up to join the fun during the Monday morning gloom.

Disclaimer was given and the mission. Advised I was definitely not a professional considering I had a knee brace on 🙂

COP 

20- Hairy Rockettes IC

20- Hillbillies IC

20- Good Mornings IC

20- IWs IC

20- Plank Jacks IC

20- Shoulder Taps IC

15- Chinooks IC

15- Big Arms Circles (not big baby arm cirles) IC

15- Big Arms Circle IR IC

15- Chinooks IR IC

The Thang

Mosey around entire AO perimeter and back to COP for the following set of exercises (20-10-30 rep IC sequence):

20 LBCs IC

10 Merkins IC

30 Tempo Squats IC

Mosey around entire AO perimeter and back to COP for the following set of exercises (each PAX around the COP assisted with calling of cadence):

20 Flutters IC

10 Dry Docks IC

30 Calf Raises IC

20 LBCs IC

10 Merkins IC

30 Tempo Squats IC

Mosey around entire AO perimeter and back to COP for the following set of exercises (each PAX around the COP assisted with calling of cadence):

20 Freddie Mercurys IC

10 Shoulder Taps IC

30 Lunges OYO

20 Flutters IC

10 Dry Docks IC

30 Calf Raises IC

20 LBCs IC

10 Merkins IC

30 Tempo Squats IC

Mosey for one more lap around AO

COT

2 mins of stretching

Time

Count-o-Rama

Name-o-Rama

Announcements- 10/8-10/10- F3 Nation 10 Yr Anniversary in Cape Fear, 10/29 -Freed to Bleed event, Bible study group starting up soon, continue to EH and get Kotters out- we all need a little motivation and push.

I prayed us out- Rubber’s friend in teh hospital, Brown Bag’s friend/client battling cancer, Paster Trey Kelly’s family (on the passing of their father)

As always, it’s an honor to lead and be back to lead a BIG Monday beatdown at BS!

Aye/Cheers!