Shine Bright Like a Diamond in The Jungle

Shine Bright Like a Diamond in The Jungle

Workout Date:

10/07/2021

QIC:

Hedgehog

PAX:

Judge Judy, Brown Bag (R), Laces, Crabs, O'Douls (AOQ), First Base, Billy Blanks (2.0), Cross Stitch, Red Coat, Rousey (R), Skimmer (R), Hedgehog (Q)

The Thang:

Conditions: 70, rain in the area (we’ll call it slightly misty)

1 Minute Warning.

F3 Mission.

Disclaimer.

The Warmup (COP)

  • SSH x15 IC
  • TTT x15 IC
  • Cherry Pickers x15 IC
  • Imperial Walkers x15 IC
  • Harry Rockettes x15 IC
  • LBACs x15 IC hold
  • 5 Principles for our Cotters
  • LBACs (Reverse) x15 IC hold
  • Overhead Claps x15 IC
  • 22 Merkins OYO

Mosey to Cross

30 Rocky Balboas OYO (2 count)

Unknown number of Calf Raises IC (won’t do that again)

Mosey to coupons

Take to Big LOT

 

The Beatdown

Partner Up.

To continue my focus on meaningful reps (quality over quantity) I decided to do a timed DORA. Played a series of 4 minute songs (absolute classics) and one person performed the exercise while the other moseyed to other end of parking lot and back. Can modify mosey with ab exercises or bear crawls

Curls (Two Tickets to Paradise, Eddie Money, 3:56)

Focus: flex and hold at top

Triceps Extensions (Diamonds, Rihanna, 3:44)

Focus: keep elbows shoulder width apart

Bent Over Row (Welcome to the Jungle, Guns N Roses, 4:33)

Focus: squeeze shoulder blades together and hold

Squats w/ Block (Boom Boom Pow, Black Eyed Peas, 4:11)

Focus: knees shoulder width apart, back straight, sitting motion

 

Return Coupons.

 

Mary (led by O’Douls, I left my phone at Big Lot)

  • Freddy Mercuries
  • American Hammers
  • Penguin

Stretch OYO

Time Called

Count-O-Rama: 12

Name-O-Rama

Announcements:

  • 10 Year Anniversary
  • Freed to Bleed 10/29, sign up on Red Cross App
  • Samaritan’s Purse (check with Pikachu)
  • 2.0 Camp out 10/21 – 10/23
  • Grab a copy of Freed to Lead when possible, I’ll hand-off soon
  • Every Man a Warrior, 5:15 on Friday (18 PAX so far). Cross Stitch
  • Q Source (Leadership Study) One Call kicking off Tuesday at 5pm
  • Reach out to Cotters.
  • North vs. South Flag Football, dates TBA

Prayer Requests:

Brown Bag’s sister has The COVID, Cross Stitch’s mom (health) and brother, and to all of the unspoken we ask for Your guidance and lift up our praise!

Honored to Lead and thanks for the support.

Aye!

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